TETSUKick Out Sit
The Kick Out Sit is a bodyweight exercise for the upper legs that primarily targets the hamstrings, with the quadriceps and glutes assisting. Follow the 5 steps below for correct form, with an animated demonstration.
hamstringsupper legs
quadricepsglutes
body weight
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.
Common questions
What muscles does the Kick Out Sit work?
The Kick Out Sit primarily targets the hamstrings. The quadriceps and glutes work as supporting muscles.
What equipment do I need for the Kick Out Sit?
None. The Kick Out Sit uses your body weight only, so you can do it anywhere.
How many sets and reps of the Kick Out Sit should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Kick Out Sit works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your legs volume climb, and let AI plan your week. Scan the code or grab the app — free to start.