Kick Out Sit
Kick Out Sit is simple enough to learn in one session and works before or after your main squat.
How to do 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.
Kick Out Sit Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Kick Out Sit Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Kick Out Sit
Swap Kick Out Sit For
Kick Out Sit — Frequently Asked Questions
How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kick Out Sit work?
The Kick Out Sit primarily targets the hamstrings. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Kick Out Sit should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kick Out Sit good for beginners?
Yes. The Kick Out Sit is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Kick Out Sit?
Try the Dumbbell Lying Femoral, Lying Leg Curl or the Barbell Good Morning. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.
