# Bear Sit Kickout - Canonical: https://fitwill.app/exercise/8258/bear-sit-kickout/ - Media ID: 8258 - Primary muscle: Hips - Body part: Core - Equipment: Body Weight - Video: https://fitwill.app/videos/8258/bear-sit-kickout.mp4 ## Description The Bear Sit Kickout is a bodyweight core and hip flexor drill performed from a balanced seated V-position. You lean back onto the rear of your pelvis, lift both feet clear of the floor with the knees bent, hold your arms straight out in front of you for balance, and then extend one or both legs out into a long, straight line before drawing them back in. The whole exercise happens while you balance on your sitting bones, which is what makes it far harder than it looks. This movement places a heavy demand on the hip flexors, particularly the iliopsoas, which must lift and control the weight of the legs through a wide arc. The abdominals, especially the lower portion of the rectus abdominis and the deep transverse abdominis, work hard to hold your torso upright and keep your spine from collapsing backward. The quadriceps assist by straightening the knee during each kickout, so you get genuine strengthening work through the whole front line of the body. The Bear Sit Kickout is especially useful for anyone who sits a lot and has weak or sleepy hip flexors, for climbers and martial artists who need strong hip flexion for high knees and leg raises, and for calisthenics trainees building toward L-sits, V-sits, and hanging leg raises. Because it trains both strength and balance in a compressed position, it also teaches you to feel and control your pelvis, which carries over to squats, deadlifts, and running. Setup matters a lot in this exercise. Your torso angle determines how much load reaches the hip flexors: the more upright you sit, the easier it is; the further you lean back with legs held higher, the harder it gets. Keep your chest tall and your arms extended forward at roughly shoulder height rather than resting on your thighs, since propping your arms on your legs removes most of the work. Aim for a long spine instead of a rounded, hunched back. To execute it well, think of extending the leg with control rather than flicking it out. Push the foot away until the knee is nearly straight and the leg hovers a few inches off the floor, pause briefly, then bend the knee back in without letting the foot touch down. Keep your breathing steady and avoid holding your breath as fatigue builds. If your lower back starts rounding or your form gets jerky, end the set rather than grinding through sloppy reps. A folded mat or soft surface under your sitting bones makes the balance position much more comfortable. ## Instructions 1. Sit on an exercise mat with your knees bent and feet flat on the floor in front of you. 2. Lean your torso back until your weight is balanced on the rear of your sitting bones, and raise both feet off the floor so your shins hang down and your knees point up. 3. Extend both arms straight forward at shoulder height, parallel to the floor, and keep them there throughout the set. 4. Brace your abdominal wall, lift your chest, and find a tall, stable torso position before moving. 5. Keeping one knee bent and foot lifted, slowly extend your other leg forward until the knee is almost straight and the leg hovers just off the floor. 6. Pause for one breath at the extended position, feeling the front of the hip and thigh working to hold the leg up. 7. Bend the knee and draw the foot back in toward your body without letting it touch the floor. 8. Repeat the kickout on the other leg, or extend both legs together for a harder version. 9. Exhale as you extend the leg, inhale as you return it, and keep breathing continuously rather than holding your breath. 10. Complete your repetitions, then set both feet down, sit up, and shake out your hips before the next set. ## Tips & Tricks - If you keep tipping backward, your torso is leaning too far. Sit slightly more upright until you can balance on your sitting bones with control. - Do not rest your forearms on your thighs. This is the most common way to cheat the Bear Sit Kickout and it shifts the work away from the hip flexors and abs. - A jerky, flicked-out kickout usually means the leg is too heavy for the current torso angle. Slow the extension down or sit a little more upright to keep it smooth. - Watch for your lower back rounding into a C-shape as you fatigue. Tighten your abdominals and lift your chest, or stop the set early. - Keep the extended leg just a few inches off the floor rather than trying to hold it high. Height is not the goal; controlled tension at the front of the hip is. - Point your toes forward or pull them back slightly and keep the ankle quiet. Wobbling feet usually signal that your core, not your leg, is losing the fight. - Shorten your sets before your form breaks. Three or four crisp sets of five to eight kickouts per leg beat one long, sloppy set. - If your tailbone feels bruised after a session, add a folded towel or thicker mat under your sitting bones rather than shifting your weight onto your sacrum mid-rep. ## Frequently Asked Questions ### What muscles does the Bear Sit Kickout work? The main movers are the hip flexors at the front of the hip, especially the iliopsoas. The abdominals, particularly the lower abs and deep core, stabilize your torso, and the quadriceps help straighten the knee during each kickout. ### Is the Bear Sit Kickout suitable for beginners? Yes, as long as the torso angle is adjusted. Beginners should sit more upright with the knees pulled close to the chest and start with one leg at a time before progressing to the two-leg version. ### Why do I keep falling backward during the Bear Sit Kickout? Falling back usually means your center of mass has shifted behind your sitting bones. Sit slightly more upright, keep your arms reaching forward at shoulder height, and make sure your legs are not drifting too high. ### Should both legs kick out together or one at a time? Start with one leg at a time, which keeps the load manageable and helps you learn the balance. Once you can control alternating reps with a tall torso, extend both legs together for a significantly harder challenge. ### How close should my knees be to my chest in the starting position? Your knees should be bent enough that your feet clear the floor comfortably while you balance on your sitting bones. Tucking them closer to your chest shortens the lever and makes the exercise easier. ### What can I use instead of the Bear Sit Kickout? Seated leg tucks, V-sit holds, and lying leg raises all train the hip flexors and lower abs in a similar way. The kickout is closest to a seated V-sit progression, so V-sit holds are the most direct substitute. ### Can the Bear Sit Kickout help me get a better L-sit or V-sit? Yes, it is a common progression drill for both. It strengthens the compressed hip flexion position and the seated balance that the L-sit and V-sit require, so it slots naturally into a calisthenics core routine. ### How many reps and sets should I do? Two to four sets of five to eight controlled kickouts per side is a solid starting range. Rest about 60 to 90 seconds between sets, since the hip flexors fatigue quickly and form deteriorates fast. ### Is it normal to feel this in my lower back? You should feel the work at the front of your hips and in your abdominals, not your lower back. If your lower back strains or rounds, reduce the torso lean, tuck your knees in more, and stop the set when you cannot keep a tall spine.