Seated Hamstring Out Kick
Gently stretch your hamstrings with the Seated Hamstring Out Kick! A simple exercise for flexibility and tension relief.
The Seated Hamstring Out Kick mainly works the hamstrings and glutes & hips, with help from the core and calves / shins. No equipment needed: it uses just your bodyweight.
Seated Hamstring Out Kick Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Obliques; Lower Calf (soleus)
Seated Hamstring Out Kick Variations and Alternatives
How to do the Seated Hamstring Out Kick
Seated Hamstring Kick Out Stretching
Positioning
Start by sitting on the floor with your legs extended in front of you. Ensure that your back is straight and your shoulders are relaxed.
Bend your knees and bring them towards your chest, placing your feet flat on the floor.
Hold onto your knees or shins with both hands, maintaining a comfortable position.
Movement
While keeping your back straight, slowly extend one leg out in front of you, keeping your heel on the ground and your toe pointed upwards. You should feel a stretch in the hamstring of the extended leg.
Hold this position for a few seconds, ensuring that your other knee remains close to your chest.
Return to the starting position by bending the extended leg back towards your body.
Repeat the extension on the opposite leg.
Continue alternating legs for 10-15 repetitions on each side.
Tips
Maintain a relaxed posture; avoid hunching your back.
Breathe deeply and steadily throughout the exercise.
If you feel any discomfort, ease off the stretch to a comfortable position.
Seated Hamstring Out Kick FAQs
What muscles does the Seated Hamstring Out Kick work?
The Seated Hamstring Out Kick mainly works the hamstrings and glutes & hips, with help from the core and calves / shins. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Seated Hamstring Out Kick?
None. The Seated Hamstring Out Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Seated Hamstring Out Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Seated Hamstring Out Kick variations and alternatives?
Similar exercises include the Bear Sit Kickout, L-Sit Out Kick, Seated Hamstring Active Roll-Ball and Alternating Chair Seated Hamstring Stretch.
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