Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Kick out sit

Beginner

Kick out sit is a compound bodyweight exercise for the hamstrings, also working the quads and glutes.

Trained one side at a time.

What it works

Primary muscle

Hamstrings

Also works

QuadsGlutes

Equipment
Bodyweight
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Sit 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. 2Lean back slightly and place your hands on the edge of the bench or chair for support.
  3. 3Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
  4. 4Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
  5. 5Repeat for the desired number of repetitions.
Logged today · 1 min restKick out sit

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Legs exercises

  • 90/90 hip stretchBodyweight
  • 90/90 hip switchBodyweight
  • All fours squad stretchBodyweight
  • Ankle circlesBodyweight
  • Aqua cyclingMachine
  • Arms apart circular toe touchBodyweight