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Exercise 0555 · REF v7p5bYl

Kick Out Sit exercise animation

Kick Out Sit

Category
Upper Legs
Equipment
Body Weight
Target
Hamstrings

This move works the front of the hip and quads through a controlled leg extension from a seated position, which makes it useful for building hip flexor and quad endurance without any real load on the spine. It's a simpler, lower-impact way to hit the same muscles a leg raise trains, useful for people easing back into ab and hip work.

How to Do the Kick Out Sit

  1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Lean back slightly and place your hands on the edge of the bench or chair for support.
  3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
  4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Kick Out Sit primarily targets the Hamstrings, with Quadriceps as the primary synergist muscle group, along with the Glutes.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Hamstrings Exercises

Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Barbell Straight Leg Deadlift Barbell Straight Leg Deadlift Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings Exercise Ball Seated Hamstring Stretch Exercise Ball Seated Hamstring Stretch Stability Ball · Hamstrings Glute-Ham Raise Glute-Ham Raise Body Weight · Hamstrings

Equipment Alternatives

Don't have body weight? These target the same hamstrings with different equipment.

Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings

FAQ

What muscles does the Kick Out Sit work?
The Kick Out Sit primarily targets the hamstrings, with the quadriceps and glutes assisting.
What equipment do I need for the Kick Out Sit?
The Kick Out Sit is done with no equipment — just body weight.
What's a good alternative to the Kick Out Sit?
If you don't have access to the space or setup it needs, the Assisted Prone Hamstring targets the same hamstrings using assisted instead.