TETSUAssisted Prone Hamstring vs Kick Out Sit
The Assisted Prone Hamstring and the Kick Out Sit both train the hamstrings as their primary muscle. The Assisted Prone Hamstring is an assisted movement while the Kick Out Sit is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Assisted Prone Hamstring | Kick Out Sit | |
|---|---|---|
| Primary muscle | hamstrings | hamstrings |
| Body part | upper legs | upper legs |
| Supporting muscles | glutes and lower back | quadriceps and glutes |
| Equipment | assisted | bodyweight |
| Steps in our guide | 5 | 5 |
How each one starts
Assisted Prone Hamstring — first steps
- Lie face down on a mat or bench with your legs fully extended.
- Have a partner or use a resistance band to secure your ankles.
Kick Out Sit — first steps
- 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.
Full step-by-step guides are linked below.
Which should you choose?
The Assisted Prone Hamstring reduces the load so you can own the movement before going unassisted. The Kick Out Sit needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the hamstrings adapting.
Full form guides
Common questions
Is the Assisted Prone Hamstring better than the Kick Out Sit?
Neither is universally better — both train the hamstrings as the primary mover. The Assisted Prone Hamstring reduces the load so you can own the movement before going unassisted, while the Kick Out Sit needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Assisted Prone Hamstring and the Kick Out Sit in the same program?
Yes, but usually not in the same session — they overlap heavily on the hamstrings. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Assisted Prone Hamstring and the Kick Out Sit work the same muscles?
The primary muscle is the same: the hamstrings. Supporting muscles differ slightly — glutes and lower back for the Assisted Prone Hamstring versus quadriceps and glutes for the Kick Out Sit.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.