Beginner
KICK OUT SIT
Upper legs
Body Part
Hamstrings
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Hamstrings
Views
1
Est. Calories/min
5.00
How To Perform
1
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.
2
Step:2 Lean back slightly and place your hands on the edge of the bench or chair for support.
3
Step:3 Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
4
Step:4 Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
