Upper Legs Exercise · Body Weight

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Kick Out Sit

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.

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Category

Upper Legs

Equipment

Body Weight

Target

Hamstrings

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Exercise reference published by PlanWorkouts; see our editorial standards.

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. Using your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
4. Pause briefly at the top, then slowly bend your knees and bring your feet back toward your body.
5. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the hamstrings.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Kick Out Sit mainly targets your Hamstrings, with your Quadriceps helping support the movement, along with your Glutes.

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FAQ

What muscles does the Kick Out Sit work?

The Kick Out Sit mainly works your hamstrings. It also helps strengthen your quadriceps and glutes. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Kick Out Sit?

You do the Kick Out Sit with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Kick Out Sit?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Kick Out Sit?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.