kick out sit
The kick out sit is a bodyweight exercise that targets the hamstrings while also engaging the quadriceps and glutes. It involves sitting on the edge of a bench or chair, extending the legs out, and then returning to the starting position.
Difficulty
Equipment: Bodyweight
Duration: 30seconds
Calories: ~6/per minute
STRENGTH
Target Muscle
hamstringsLOWER POST
Secondary Muscles
quadricepsglutes
Instructions
- 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.
