hamstringsbody weight
kick out sit
kick out sit is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 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.
Step 2. Lean back slightly and place your hands on the edge of the bench or chair for support.
Step 3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
Step 4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
Muscles & body parts
Primary muscles
hamstrings
Secondary muscles
quadricepsglutes
Primary body parts
thighs
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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