kick out sit
A upper legs exercise targeting the hamstrings, performed with body weight.
How to do kick out sit
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
Primary (target)
Secondary
Related exercises
Track kick out sit in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →