Kick Out Sit

Kick Out Sit Exercise Description

Kick Out Sit is a bodyweight, total‑body movement similar to a squat‑thrust that blends a hip hinge with a transition to a high plank. You’ll hinge to place the hands on the floor, “kick out” or step to a stable plank, return the feet beneath the hips, and stand tall. The quadriceps and gluteus maximus drive the stand-up phase, while the anterior core and shoulder stabilizers maintain alignment in the plank. Emphasizing a neutral spine, stacked shoulders over wrists, and controlled foot movement helps protect the back and wrists and improves force transfer. The pattern can be made lower impact by stepping the feet back and in instead of jumping, or by using a stable elevated surface for the hands.

Muscle Groups: Glutes, Hips, Quads
Target Muscles: Gluteus Maximus, Vastus Lateralis
Assisting Muscles: Adductor Magnus, Biceps Femoris - Long Head, Vastus Medialis
Stabilizing Muscles: Multifidus, Rectus Abdominis, Serratus Anterior, Subscapularis, Transversus Abdominis
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Back, Side
Body Symmetry: Other
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Extensors, Knee Extensors
Joint Involvement: Multi-joint
Muscle Location: Glutes, Outer Quad
Movement Direction: Other
Muscle Position: Lateral, Posterior
Gender: Male

How To Do The Kick Out Sit Exercise

‘- Stand tall with feet hip‑width and arms at your sides.
– Brace your core; keep ribs stacked over pelvis and neck neutral (gaze slightly ahead).
– Hinge at the hips, soften the knees, and place palms shoulder‑width on the floor beneath your shoulders.
– Spread the fingers and press through the whole hand, especially the index‑thumb pad.
– Step or hop both feet back to a high plank: shoulders over wrists, body in a straight line from head to heels.
– Maintain trunk tension—glutes lightly squeezed, abdominals braced; avoid sagging or piking at the hips.
– Step or hop the feet back under the hips (outside or just behind the hands) while keeping the spine neutral.
– Drive through midfoot to stand, extending hips and knees together; finish tall without leaning back.
– Land softly on each transition; keep knees tracking in line with the toes.
– Option: place hands on a stable box or bench to reduce wrist extension and range of motion.

Kick Out Sit Tips

‘- Brace your core and keep your ribs stacked over your pelvis before you start moving.
– Hinge at the hips with softened knees and keep your neck neutral by gazing slightly ahead.
– Place your palms shoulder‑width directly beneath your shoulders when you reach for the floor.
– Spread your fingers and press through the whole hand, emphasizing the index‑thumb pad for support.
– In the high plank, stack your shoulders over your wrists and keep a straight line from head to heels.
– Lightly squeeze your glutes and brace your abdominals to avoid sagging or piking at the hips.
– Step or hop your feet back under your hips (outside or just behind the hands) while keeping a neutral spine.
– Drive through the midfoot to stand, extending hips and knees together and finishing tall without leaning back.
– Land softly on each transition and keep your knees tracking in line with your toes.
– Use a stable elevated surface for your hands, or step the feet instead of hopping, to reduce range of motion and wrist extension.

Kick Out Sit Beginner Introduction

Kick Out Sit is a dynamic, bodyweight exercise that links a quick hip hinge with a straight‑arm plank and a strong return to standing. The movement pattern shifts the body from upright, down toward the floor, out into a long, braced position, and then back under the hips before rising tall again. This flowing transition challenges coordination and timing while engaging the thighs and glutes to lift the body, and the abs and shoulders to hold a firm, aligned plank shape.

Because the movement moves rapidly between vertical and horizontal positions, there is a strong emphasis on smooth control and balanced pressure through the hands and feet. Some people use a small jump when sending the legs back and forward for a more explosive feel, while others prefer deliberate stepping for a softer, lower‑impact option. Placing the hands on a sturdy raised support instead of the floor changes the angle at the wrists and shortens the distance to the plank, which can make the pattern more accessible while preserving the total‑body nature of the exercise.