Exercise guide · Beginner · Compound
Kick Out Sit: How to Do It & Muscles Worked
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.
- Primary muscles
- Hamstrings
- Equipment
- Body Weight
- Level · type
- Beginner · Compound
How to do the kick out sit
- 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.
- Step 5: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Kick Out Sit alternatives
More exercises that train the hamstrings as their main target:
-
Assisted Prone Hamstring
Hamstrings · Assisted · Beginner compound -
Dumbbell Lying Femoral
Hamstrings · Dumbbell · Beginner compound -
Exercise Ball Seated Hamstring Stretch
Hamstrings · Stability Ball · Beginner stretch -
Hamstring Stretch
Hamstrings · Body Weight · Beginner stretch -
Leg Up Hamstring Stretch
Hamstrings · Body Weight · Beginner stretch -
Lying Leg Curl
Hamstrings · Leverage Machine · Beginner compound -
Lever Seated Leg Curl
Hamstrings · Leverage Machine · Beginner compound -
Reclining Big Toe Pose with Rope
Hamstrings · Rope · Beginner stretch
More hamstrings exercises
-
Barbell Good Morning
Hamstrings · Barbell · Intermediate compound -
Barbell Straight Leg Deadlift
Hamstrings · Barbell · Intermediate compound -
Cable Assisted Inverse Leg Curl
Hamstrings · Cable · Intermediate compound -
Glute-Ham Raise
Hamstrings · Body Weight · Advanced compound -
Inverse Leg Curl (Bench Support)
Hamstrings · Body Weight · Intermediate compound -
Inverse Leg Curl (On Pull-Up Cable Machine)
Hamstrings · Body Weight · Advanced compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.