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Kick Out Sit
A ground-based bodyweight drill moving from a seated or bear position into an alternating leg kick-through, training hip mobility, dynamic core control, and coordination.
LegsBodyweightGround transition
GoLightWeight mediakick-out-sit
Demonstration coming soon
Primary
Hip flexorsCore
Secondary
GlutesQuadricepsShouldersObliques
Equipment
Bodyweight
Pattern
Ground transition
Setup
- 01Start in a bear crawl position with hands under shoulders and knees under hips, hovering off the floor.
- 02Spread the fingers and grip the floor for stability.
- 03Clear space to the sides for the kicking leg.
Execution
- 01Lift one hand and the opposite foot off the floor.
- 02Rotate the hips and kick the free leg through under your body to the opposite side.
- 03Sit briefly onto the glute with the leg extended, supporting on one hand.
- 04Pull the leg back through to the bear position and repeat on the other side.
Checkpoints
- -The kicking leg extends fully before the brief sit.
- -The supporting shoulder stays stacked over the wrist.
- -Hips rotate smoothly rather than collapsing to the floor.
- -Movement stays rhythmic and controlled on both sides.
Common mistakes
- -Dropping the hips heavily onto the floor instead of a controlled sit.
- -Keeping the kicking leg bent and short of full extension.
- -Letting the supporting shoulder shrug toward the ear.
- -Rushing and losing the alternating rhythm.
Programming notes
- -Use 2 to 3 sets of 6 to 10 kick-throughs per side in warm-ups or mobility circuits.
- -Pairs well with other ground-flow drills; keep the pace slow until the rotation is clean on both sides.
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