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.
Also Works
QuadricepsGlutes
How to Perform
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.
Pro Tips
•Lean back slightly and use your hamstrings to extend your legs straight out, holding the position for 1-2 seconds.
•Keep your toes pointed forward and legs parallel to the ground at full extension for maximum hamstring engagement.
•Control the return phase by slowly bending the knees rather than letting your feet drop.
Common Mistakes
•Using momentum to kick the legs out rather than engaging the hamstrings with a controlled extension.
•Leaning too far back, which reduces hamstring engagement and shifts the work to the hip flexors.
•Not fully extending the legs at the top, cutting the range of motion short.