Description

The kick out sit is a dynamic core exercise that targets the abdominal muscles, hip flexors, and lower back.

Starting Position

Start by lying on your back with your knees bent, feet flat on the floor, and hands behind your head.

Technical Execution

Engage your core muscles to lift your shoulders off the floor, bring your knees towards your chest, then extend your legs out straight while simultaneously crunching up to touch your feet with your hands. Return to the starting position with control.

Range of Motion

Focus on a full range of motion by fully extending your legs out straight and crunching up as much as possible to touch your feet.

Variations

To make it easier, reduce the range of motion. To make it harder, add a weight plate or resistance band across your feet.

Common Mistakes

Common mistakes include relying too much on momentum, not engaging the core muscles properly, and arching the back excessively.

Practical Advice

Focus on controlling the movement with your core muscles, exhale as you kick out and keep your lower back pressed into the floor.

Additional Notes

This exercise can help improve core strength, stability, and control.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

abdominals

Secondary Muscles

hip flexors