# Kick Out Sit - Forge Exercise Library

## Quick Answer

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.

**Details:**
- **Body Part:** Legs
- **Equipment:** Body Weight
- **Target Muscle:** Hamstrings
- **Secondary Muscles:** Quadriceps, Glutes
- **Difficulty:** Beginner
- **Category:** Strength

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## How to Perform 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. 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.

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## Browse Related Exercises

- **[More Legs Exercises](https://forgetrainer.ai/exercises/legs)**
- **[More Body Weight Exercises](https://forgetrainer.ai/exercises/equipment/bodyweight)**
- **[More Hamstrings Exercises](https://forgetrainer.ai/exercises/muscle/hamstrings)**

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