How to do the Kick Out Sit
Kick Out Sit is a beginner multi-joint compound pulling exercise targeting the Hamstrings in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Quadriceps and Glutes.
Kick Out Sit demonstration · © GymiaFit
Kick Out Sit at a glance
- Primary muscles
- Hamstrings
- Secondary muscles
- Quadriceps, Glutes
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Kick Out Sit step by step
- 1Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
- 2Lean back slightly and place your hands on the edge of the bench or chair for support.
- 3Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
- 4Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
- 5Repeat for the desired number of repetitions.
Kick Out Sit — questions
What muscles does the Kick Out Sit work?
The Kick Out Sit primarily targets the Hamstrings. It also recruits the Quadriceps, Glutes as secondary movers.
What equipment do I need for the Kick Out Sit?
None — the Kick Out Sit uses your bodyweight only, so it works at home with nothing but floor space.
Is the Kick Out Sit suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Kick Out Sit?
Hamstring Stretch, Leg Up Hamstring Stretch, Runners Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kick Out Sit demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.