Kick Out Sit 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Kick Out Sit is a bodyweight floor exercise performed from a seated position that challenges lower-body control and core stability by extending and retracting the legs under tension. The movement emphasizes controlled knee extension and hip positioning to activate the hamstrings while the abdominal muscles work continuously to stabilize the torso, prevent excessive spinal movement, and maintain balance. By combining dynamic leg motion with sustained core engagement, this exercise develops coordination, muscular endurance, and functional strength without the need for external equipment.
How to Perform
Sit on the ground with your knees flexed and your feet planted, maintaining an upright posture.
Shift your torso slightly backward while keeping your spine neutral and your chest open.
Set your hands on the floor just behind your hips to provide balance and support.
Brace your abdominal muscles and lift both feet off the floor, drawing your knees inward.
Extend your legs forward until they form an angle of roughly 45 degrees with the ground.
With controlled tension, lower your legs toward the floor while keeping your core tight and your lower back stable.
Pause briefly when your heels hover just above the ground, maintaining full-body control.
Pull your knees back in to return to the starting position and continue for the prescribed repetitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a neutral spine throughout the movement to keep tension on the hamstrings and reduce strain on the lower back.
Actively brace the abdominal muscles before lifting the legs to improve balance and control.
Focus on slow, deliberate leg extension to maximize hamstring engagement rather than using momentum.
Keep the chest open and shoulders relaxed to avoid collapsing through the upper body.
Stop the descent of the legs before the lower back begins to arch or lift off the floor.
Exhale during the leg extension phase to enhance core activation and stability.
Control the return phase by pulling the legs back in smoothly to maintain continuous muscle tension.
How Not to Perform
Do not round or excessively arch the lower back, as this shifts tension away from the hamstrings and increases spinal stress.
Do not swing or jerk the legs, since momentum reduces muscle engagement and control.
Do not let the shoulders hunch forward or the chest collapse, which compromises posture and balance.
Do not rush through repetitions, as moving too quickly wastes energy and limits time under tension.
Do not lower the legs beyond your core control range, especially if the lower back begins to lift off the floor.
Do not relax the abdominal muscles between repetitions, as this reduces stability and focus on the target muscles.
Do not rely excessively on the arms to push or assist, as this decreases the effectiveness of the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
