10 Best Kick Out Sit Alternatives for Limited-Equipment Training

The Kick Out Sit is done standing. Ranked closest by our scoring: Moving Claw Series, the Kettlebell One-legged Deadlift and One-arm Kettlebell Swings. A harder version, the Single Leg Platform Slide, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Kick Out Sit

Kick Out SitPlay demonstration
Primary muscle
Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Quadriceps, Glutes

How to perform Kick Out Sit
  1. Sit 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. Lean back slightly and place your hands on the edge of the bench or chair for support.
  3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
  4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
  5. Repeat for the desired number of repetitions.
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Ranked Kick Out Sit Alternatives

10 substitutes, ranked by how closely each one matches the Kick Out Sit on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Moving Claw Series

    1. Moving Claw Series

    92% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the hamstrings.

    How to perform this exercise
    1. This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
    2. Reload the quad as the leg moves back forward, attacking the ground on the next step.
    3. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kick Out Sit
    • Equipment: bodyweight only, the same as the Kick Out Sit
    • Body position: standing, the same as the Kick Out Sit
  2. Single Leg Platform SlidePlay demonstration

    Progression

    2. Single Leg Platform Slide

    93% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the hamstrings.

    How to perform this exercise
    1. Start by standing with one foot on a platform or slide board.
    2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
    3. Keep your core engaged and maintain a straight posture throughout the movement.
    4. Slowly return to the starting position by sliding your foot back to the initial position.
    5. Repeat the movement for the desired number of repetitions, then switch legs.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kick Out Sit
    • Equipment: bodyweight only, the same as the Kick Out Sit
    • Body position: standing, the same as the Kick Out Sit
    • Balance: harder to stay steady on than the Kick Out Sit
  3. Kettlebell One-legged Deadlift

    3. Kettlebell One-legged Deadlift

    88% match
    • Hamstrings
    • Kettlebell
    • Intermediate
    • Compound

    A good swap when you have a kettlebell to work with, and it still works the hamstrings.

    How to perform this exercise
    1. Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
    2. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
    3. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kick Out Sit
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Kick Out Sit
    • Balance: harder to stay steady on than the Kick Out Sit
  4. One-arm Kettlebell Swings

    4. One-arm Kettlebell Swings

    86% match
    • Hamstrings
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kick Out Sit
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Kick Out Sit
  5. Platform Hamstring Slides

    5. Platform Hamstring Slides

    80% match
    • Hamstrings
    • Other
    • Intermediate
    • Isolation

    A straight swap when you want to keep working the hamstrings.

    How to perform this exercise
    1. For this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or a light weight underneath your heel. This will be your starting position.
    2. Begin the movement by flexing the knee, keeping your other leg straight.
    3. Continue bringing the heel closer to you, sliding it on the floor.
    4. At full knee flexion, reverse the movement to return to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kick Out Sit
    • Equipment: bodyweight only, the same as the Kick Out Sit
    • Body position: lying on your back, not standing
  6. Hurdle Hops

    6. Hurdle Hops

    78% match
    • Hamstrings
    • Other
    • Intermediate
    • Compound

    It still works the hamstrings, through a different movement.

    How to perform this exercise
    1. Set up a row of hurdles or other small barriers, placing them a few feet apart.
    2. Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.
    3. Begin by jumping with both feet over the first hurdle, swinging both arms as you jump.
    4. Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next hurdle. Continue until you have jumped over all of the hurdles.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kick Out Sit
    • Equipment: bodyweight only, the same as the Kick Out Sit
    • Body position: standing, the same as the Kick Out Sit
  7. Romanian Deadlift

    7. Romanian Deadlift

    78% match
    • Hamstrings
    • Barbell
    • Intermediate
    • Compound

    A good swap when you have a barbell to work with, and it still works the hamstrings.

    How to perform this exercise
    1. Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
    2. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
    3. Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale. Tip: The movement should not be fast but steady and under control.
    4. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kick Out Sit
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Kick Out Sit
  8. Linear Acceleration Wall Drill

    8. Linear Acceleration Wall Drill

    78% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
    2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
    3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
    4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kick Out Sit
    • Equipment: bodyweight only, the same as the Kick Out Sit
    • Body position: standing, the same as the Kick Out Sit
  9. Band Straight Leg DeadliftPlay demonstration

    9. Band Straight Leg Deadlift

    77% match
    • Hamstrings
    • Band
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and place the band around your feet.
    2. Hold the band with both hands, palms facing your body, and keep your arms straight.
    3. Engage your core and maintain a slight bend in your knees.
    4. Slowly hinge forward at your hips, keeping your back straight and chest lifted.
    5. Lower the band towards the ground while keeping your legs straight.
    6. Pause for a moment at the bottom, then squeeze your glutes and hamstrings to return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kick Out Sit
    • Equipment: a band, not bodyweight only
    • Body position: standing, the same as the Kick Out Sit
    • Balance: easier to stay steady on than the Kick Out Sit
  10. Romanian Deadlift From Deficit

    10. Romanian Deadlift From Deficit

    77% match
    • Hamstrings
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.
    2. Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows. The back should remain in absolute extension at all times, and the bar should remain in contact with the legs. If done properly, there should be heavy tension felt in the hamstrings.
    3. Reverse the motion to return to the starting position.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Kick Out Sit
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Kick Out Sit

Why You Might Need a Kick Out Sit Alternative

You may substitute the Kick Out Sit for pain management, lack of skill, or limited equipment. Knee or lower-back pain can make the Kick Out Sit uncomfortable; choosing hip-hinge variations reduces knee shear and shifts load to the posterior chain. When you lack a bench or partner, select bodyweight Nordic curls or single-leg RDLs to preserve eccentric hamstring stress. If you want greater hypertrophy, pick exercises that lengthen the hamstrings under tension (eccentric RDLs) or add progressive overload using tempo and range-of-motion cues like slow 3–4 second eccentrics.

How to Choose the Right Kick Out Sit Substitute

Match the substitute to the movement pattern and loading you need. If you want hip-dominant strength, pick Romanian deadlifts or single-leg RDLs and cue ‘hips back, chest tall’ to maximize hamstring posterior chain activation. For high eccentric demand with no equipment, use Nordic curls and control the descent to emphasize hamstring lengthening. Consider joint tolerance: choose knee-friendly hip hinges over knee-dominant curls if you have patellar issues. Progress by increasing load, reps, or eccentric tempo to ensure progressive overload and consistent hamstring recruitment.

Kick Out Sit FAQ

What muscles does Kick Out Sit work?

The Kick Out Sit primarily targets the hamstrings and engages the glutes as synergists, with secondary activation of the lower back for stabilization. The movement combines hip extension and knee control, so both the semitendinosus/semimembranosus and biceps femoris see significant eccentric and concentric work.

What is the best bodyweight alternative to Kick Out Sit?

The Nordic curl is the top bodyweight alternative because it places high eccentric demand on the hamstrings. Anchor your ankles, keep a rigid torso, and lower slowly; this maximizes hamstring activation and replicates the lengthening tension you get from Kick Out Sit variations.

Can I build muscle without doing Kick Out Sit?

Yes. You can build hamstring size with other loaded hip-hinge and eccentric-focused exercises like Romanian deadlifts, heavy single-leg RDLs, and Nordic curls. Apply progressive overload through added load, slower eccentrics, or higher volume to stimulate hypertrophy without that specific movement.

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