Hamstrings · Body weight · Beginner
How to do Kick Out Sit
The kick out sit is a bodyweight exercise that targets the hamstrings while also engaging the quadriceps and glutes. It involves sitting on the edge of a bench or chair, extending the legs out, and then returning to the starting position.
- Primary muscle
- Hamstrings
- Also works
- Quadriceps and Glutes
- Equipment
- Body weight
- Level
- Beginner
- Category
- Legs
How to do Kick Out Sit, step by step
- 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.
- Lean back slightly and place your hands on the edge of the bench or chair for support.
- Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
- Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
- Repeat for the desired number of repetitions.
Muscles worked
Kick Out Sit works your hamstrings as the main mover, with help from your quadriceps and glutes.
Track Kick Out Sit in SPLYT
Kick Out Sit is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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