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
Secondary muscles
Primary body parts
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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