kick out sit

Equipment

body weight

Target muscle

hamstrings

How to perform

1. 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. 2

   Lean back slightly and place your hands on the edge of the bench or chair for support.

3. 3

   Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.

4. 4

   Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.

5. 5

   Repeat for the desired number of repetitions.