Kick out Sit

Kick out Sit

The Kick out Sit is a dynamic exercise that targets your core muscles while also engaging your lower body. This exercise is suitable for individuals at any fitness level, as it can be modified based on your capabilities and goals. The primary muscles worked include your abs, hip flexors, and quadriceps, with secondary muscle activation in your glutes and hamstrings. To perform the Kick out Sit, start by sitting on the edge of a sturdy bench or platform with your hands placed on either side of your hips for support. Extend your legs straight out in front of you, keeping them parallel to the ground. This is your starting position. From here, simultaneously bring both knees towards your chest while leaning back slightly. As your knees come in, push through your hands to lift your hips off the bench and balance on your tailbone. At the top of the movement, pause and engage your core muscles before slowly releasing back to the starting position. To increase the intensity of the Kick out Sit, you can try straightening your legs fully when you lift your hips off the bench. Alternatively, you can incorporate a medicine ball or weighted plate for added resistance. Remember to maintain proper form throughout the exercise, focusing on controlled movements and engaging your core muscles. Incorporating the Kick out Sit into your workout routine can help strengthen your core, improve balance and stability, and enhance overall athleticism. Aim for 2-3 sets of 10-15 repetitions, resting for 30 seconds to a minute between sets. As always, listen to your body and make adjustments as necessary. Get ready to kick-start your fitness journey with the Kick out Sit!


  • Start by sitting on the floor with your legs extended straight in front of you.
  • Place your hands on the floor slightly behind your hips, fingers pointing towards your feet.
  • Engage your core and lift both of your legs off the ground, keeping them straight.
  • Simultaneously, lean back slightly and lift your upper body off the ground, balancing on your sit bones.
  • Extend your legs out in front of you at a 45-degree angle, creating a V shape with your body.
  • Pause for a moment to feel the contraction in your abs and hip flexors.
  • Slowly return to the starting position by lowering your upper body and bringing your legs back down to the floor.
  • Repeat the movement for the desired number of repetitions.
  • Remember to breathe properly throughout the exercise and maintain control of your movements.

Tips & Tricks

  • Focus on engaging your core muscles throughout the entire exercise.
  • Maintain a controlled and smooth kicking motion to work your abs effectively.
  • Try to increase the range of motion with each kick to target the lower abs.
  • Breathe deeply and exhale forcefully as you kick out to enhance the engagement of your abdominal muscles.
  • Keep your upper body relaxed and avoid straining your neck or shoulders.
  • If you have lower back issues, consult with a professional trainer or modify the exercise to avoid discomfort.
  • Incorporate variations like side-to-side kicks or alternating leg kicks to target different areas of your abs.
  • Combine the kick out sit exercise with cardiovascular workouts to further improve overall fat burning and conditioning.
  • Ensure proper nutrition to support muscle recovery and growth.
  • If you experience any pain or discomfort during the exercise, stop immediately and seek guidance from a fitness professional.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine