Hamstrings exercise · body weight
Kick Out Sit
The kick out sit is a bodyweight exercise that targets the hamstrings, with the quadriceps and glutes assisting.
- Target muscle
- Hamstrings
- Also works
- Quadriceps, glutes
- Equipment
- Body weight
- Body part
- Upper legs
How to do the 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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the hamstrings. The quadriceps and glutes work as secondary muscles. See all hamstring exercises or every bodyweight exercise.
