Kick out Sit
- Músculo objetivo
- Hamstrings, Quadriceps
- Músculos sinergistas
- Adductor Magnus, Soleus
- Equipamiento
- Body weight
- Parte del cuerpo
- Thighs
- Tipo
- Strength
The Kick out Sit is a bodyweight floor exercise that trains the hamstrings and quadriceps by kicking both legs out from a seated position and driving the hips up into a straight bridge. The adductor magnus helps control the hips and the soleus works at the ankle as you press through the heels. It builds leg strength, hip extension and coordination with no equipment.
Cómo hacer el Kick out Sit
- 1Sit on the floor with your knees bent, feet flat on the ground, and your hands planted about a hand's length behind your hips with the fingers pointing forward or slightly outward.
- 2Brace your core and press through your palms so your weight settles onto your hands and feet.
- 3In one controlled motion, kick both legs straight out in front of you and drive your hips up until you are supported on your hands and heels.
- 4Finish with the legs together and the knees locked, squeezing the hamstrings so your body forms a straight line from heels to shoulders.
- 5Hold the top for a beat with the chest open and the neck neutral — do not let your head fall back.
- 6Bend your knees and draw your feet back under you, lowering the hips under control to the supported seated position.
- 7Set your hips down on the floor to complete the repetition, then re-establish the start position before the next rep.
Consejos de técnica
- Spread your fingers and press through the whole hand, from the heel of the palm to the fingertips, to share the load across the wrist as your hips rise.
- Start the kick by driving your heels forward along the floor rather than snapping from the knee — this keeps the hamstrings loaded through the whole extension.
- Time the hip drive and the leg extension so they finish together; if the hips arrive late you end up in a collapsed position with no tension in the legs.
- Keep your ribs down and your core braced so the hips are lifted by the legs instead of by an arched lower back.
- If wrist extension is uncomfortable, turn your hands slightly outward or use fists or push-up handles to keep the joint closer to neutral under load.
Errores comunes
- Never straightening the hips at the top, which turns the rep into a shuffle of the feet and removes the hip-extension work that loads the hamstrings.
- Kicking one leg at a time instead of both together, which halves the load and skips the bilateral coordination the exercise is built to train.
- Throwing the torso and head backward to fling the hips up, which shifts the effort to the shoulders and lower back instead of the legs.
- Letting the elbows bend and the shoulders shrug toward the ears, which destabilizes the base and compresses the shoulder joint at end range.
- Dropping back to the floor instead of lowering with control, which throws away the eccentric half of the rep and jars the hips and wrists.
Preguntas frecuentes
What muscles does the Kick out Sit work?
The Kick out Sit targets the hamstrings and quadriceps — the hamstrings extend the hips at the top and the quadriceps straighten the knees on the kick. The adductor magnus assists with hip control and the soleus works at the ankle as you press through the heels.
Is the Kick out Sit good for beginners?
Yes, provided you have reasonable wrist and hip mobility. Start slowly, press cleanly through the hands to lift the hips, and use a mat for wrist comfort. Timing the hip lift with the leg kick is the main learning curve, so drill the pattern before adding speed.
How is the Kick out Sit different from an L-sit?
An L-sit is a static hold with the whole body supported on the hands and the legs held out in front. The Kick out Sit is dynamic and keeps the heels on the floor at the top, so it trains the hamstrings and quadriceps through a full concentric and eccentric range instead of one long isometric.
How many sets and reps should I do?
Because it is a bodyweight movement, 2–4 sets of 10–20 reps works well. If the reps feel easy, pause for a second at the top and slow the return rather than speeding up.
Can I do the Kick out Sit every day?
It uses only body weight and is low impact, so it fits into a daily mobility or calisthenics warm-up. If you train it hard for strength at higher volumes, leave at least one rest day between sessions so the hamstrings and quadriceps recover.
