Bear Sit Kickout
Core & cardio meet in this fun, effective move! Strengthen your abs & get your heart pumping with Bear Sit Kickouts.
The Bear Sit Kickout mainly works the quads and core, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Bear Sit Kickout Muscles Worked
Primary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Secondary
Hip Adductors; Obliques
Bear Sit Kickout Variations and Alternatives
How to do the Bear Sit Kickout
Starting Position:
Sit on the floor with your knees bent and feet flat.
Lean back slightly while keeping your back straight.
Place your hands on your knees or in front of you for balance.
Positioning:
Your feet should be about hip-width apart.
Engage your core by pulling your belly button toward your spine.
Your upper body should be upright.
Movement:
Begin by lifting one foot off the ground while keeping your knee bent.
Extend that leg out in front of you while simultaneously straightening the other leg.
Alternate legs by bringing the extended leg back and lifting the opposite one.
Key Points:
Maintain a steady pace to help with coordination.
Keep your core engaged throughout the movement to stabilize your body.
Ensure your back stays straight without leaning too far back.
Repetitions:
Aim for 10-15 repetitions on each leg, or adjust according to your fitness level.
6. Cool Down:
After completing the exercise, stretch your thighs and hip flexors to prevent stiffness.
Bear Sit Kickout FAQs
What muscles does the Bear Sit Kickout work?
The Bear Sit Kickout mainly works the quads and core, with help from the hip adductors (inner thighs). The main muscles are the quadriceps femoris and rectus abdominis.
What equipment do you need for the Bear Sit Kickout?
None. The Bear Sit Kickout is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bear Sit Kickout go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bear Sit Kickout variations and alternatives?
Similar exercises include the 90-To-90 Kickout Leg Lift, Bear Crawl, Bear Kickback Plank and High Butt Bear Crawl.
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