Kick Sits: Benefits, Muscles Worked, Step-by-Step Guide, and Variations

How to do kick sits?

The kick sit is a dynamic, full-body exercise rooted in animal flow and capoeira, meticulously designed to enhance core stability, rotational power, hip mobility, and shoulder strength. Executing it correctly involves a coordinated movement pattern transitioning from a quadruped position into a seated rotation, requiring precise body control and awareness.

What is a Kick Sit?

The kick sit, sometimes referred to as a "thread the needle" or "under switch," is a fundamental movement in various bodyweight training disciplines. It involves dynamically rotating your torso and kicking one leg through the space beneath your body, aiming to bring your hip close to the ground while supporting yourself with one hand and the opposite foot. This exercise is not merely about strength; it's a profound test and developer of integrated mobility, stability, and coordination across multiple joints and muscle groups. Its benefits extend beyond the gym, improving functional movement patterns crucial for sports, daily activities, and overall physical literacy.

Muscles Worked

The kick sit is a testament to the interconnectedness of the human body, engaging a wide array of muscles in a highly synergistic fashion:

• Core Musculature: The obliques, rectus abdominis, and transverse abdominis are paramount for stabilizing the spine, initiating the rotational movement, and preventing unwanted spinal extension or flexion.
• Shoulders: The deltoids, rotator cuff muscles, and scapular stabilizers (e.g., serratus anterior) work intensely to support your body weight, control the pivot, and maintain shoulder joint integrity.
• Hips and Glutes: Hip flexors (iliopsoas), extensors (gluteus maximus, hamstrings), abductors (gluteus medius/minimus), and adductors are all active. The glutes are crucial for hip extension and external rotation, while hip flexors initiate the leg kick-through.
• Quadriceps and Hamstrings: These muscle groups in the kicking leg are involved in extending and flexing the knee, contributing to the dynamic nature of the movement.
• Back Stabilizers: The erector spinae and other deep spinal muscles provide additional support and control during the rotation.

Step-by-Step Instructions

Mastering the kick sit requires attention to detail and a controlled approach. Follow these steps for proper execution:

1. Starting Position (Bear Crawl Stance): Begin on all fours, hands directly under your shoulders, knees directly under your hips, and toes tucked. Lift your knees approximately one to two inches off the ground, maintaining a neutral spine and engaged core. Your gaze should be slightly forward.
2. Initiate the Rotation: From your bear crawl, shift your weight slightly onto your right hand and left foot. Simultaneously, begin to rotate your hips and torso to the left.
3. Kick Through: As you rotate, lift your left hand off the ground and sweep your right leg underneath your body and through the space created by the rotation. Your right leg should extend straight, aiming to bring your right hip as close to the ground as possible without actually sitting down completely (unless a full sit is the goal of your variation).
4. Supporting Position: At the peak of the kick-through, your weight should be primarily supported by your right hand and your left foot. Your left arm can extend for balance or reach towards the ceiling, depending on your mobility and the desired flow. Your head should follow the direction of your kick, looking under your supporting arm.
5. Return to Start: Reverse the movement with control. Bring your right leg back through, rotating your torso back to the starting bear crawl position. Place your left hand back on the ground, and stabilize before initiating the movement on the opposite side.
6. Alternate Sides: Perform the kick sit on the left side, kicking your left leg through while supporting on your left hand and right foot. Continue alternating sides for the desired number of repetitions.

Key Cues for Optimal Form:

• "Reach and Look:" Extend your kicking leg fully and look through the window created by your supporting arm.
• "Core Engaged:" Actively brace your abdominal muscles throughout the movement to protect your spine and drive rotation.
• "Smooth and Controlled:" Avoid rushing. Focus on fluid transitions rather than jerky movements.
• "Shoulder Stack:" Keep your supporting shoulder strong and stable, directly over your wrist.

Common Mistakes to Avoid

Proper form is critical to maximize benefits and prevent injury. Be mindful of these common errors:

• Sagging Hips: Allowing your hips to drop excessively in the starting bear crawl or during the kick-through indicates a lack of core engagement and can strain the lower back.
• Lack of Core Engagement: Without a braced core, the movement becomes sloppy, placing undue stress on the spine and reducing the exercise's effectiveness.
• Rushing the Movement: Speed without control compromises form and reduces the time under tension for stabilizing muscles. Focus on deliberate, fluid transitions.
• Not Rotating Enough: Insufficient hip and thoracic rotation will limit the kick-through range of motion and diminish the mobility benefits.
• Too Much Weight on Supporting Hand: While the hand supports, avoid "dumping" all your weight into it. Distribute weight actively between the supporting hand and foot, and engage your shoulder stabilizers.
• Limited Hip Mobility: If your hips feel tight, you might compensate by arching your back or not fully extending the leg. Address hip mobility separately if this is a persistent issue.

Variations and Progressions

The kick sit is highly adaptable, allowing for scaling based on your current fitness level.

Easier Variations (Regressions):

• Modified Kick-Through: Instead of fully extending the leg and sitting the hip low, perform a smaller kick-through, keeping the hip higher off the ground.
• From Plank: Start in a high plank position, then rotate and kick through, rather than the more challenging bear crawl start.
• Reduced Range of Motion: Practice just the rotation and leg extension without aiming for the deepest "sit."

Harder Variations (Progressions):

• Kick Sit with Push-Up: Integrate a push-up in the bear crawl position before or after each kick sit.
• Hold the Sit: Pause for 1-3 seconds at the deepest point of the kick sit, emphasizing stability and control.
• Kick Sit to Scorpion: From the kick sit, continue the rotation to bring the kicking foot to the opposite side of the body, aiming to touch the floor behind you (advanced mobility).
• Flow Combinations: Integrate kick sits into longer animal flow sequences, linking them with other movements like ape reaches, crab walks, or beast holds.
• Increased Speed (with Control): Once perfect form is established, gradually increase the tempo for a more dynamic, cardiovascular challenge.

Integrating Kick Sits into Your Workout

The versatility of the kick sit allows it to be incorporated into various phases of your training:

• Dynamic Warm-up: Perform 2-3 sets of 5-8 repetitions per side to prepare the body for more intense activity, activating core, hips, and shoulders.
• Core or Mobility Segment: Include kick sits as a primary exercise for core strength, rotational power, and hip mobility, performing 3-4 sets of 8-12 repetitions per side.
• Skill Practice: Dedicate specific time to refine your kick sit technique, focusing on smooth transitions and full range of motion.
• Metabolic Conditioning (MetCon): Integrate kick sits into circuits or as part of a high-intensity interval training (HIIT) session for a full-body conditioning effect.

For general fitness, aim for 2-3 sessions per week, allowing adequate recovery time between sessions.

Safety Considerations and When to Consult a Professional

While the kick sit is a beneficial exercise, certain considerations are important:

• Wrist Health: Individuals with pre-existing wrist pain or limited wrist mobility may find the supporting hand position challenging. Ensure proper wrist warm-up, and consider using parallettes if wrist discomfort persists.
• Hip or Lower Back Pain: If you experience pain in your hips or lower back, especially during the rotational phase, it may indicate mobility limitations or improper form. Stop the exercise and assess your movement patterns.
• Shoulder Stability: Those with shoulder impingement or instability should approach this exercise cautiously, as it places significant load on the supporting shoulder.
• Listen to Your Body: Never push through sharp pain. Discomfort is a signal to modify the movement or rest.

If you have chronic pain, a history of joint injuries, or are unsure about your ability to perform the kick sit safely, it is always advisable to consult with a qualified personal trainer, physical therapist, or healthcare professional. They can provide personalized guidance, modifications, and ensure the exercise aligns with your individual needs and limitations.

Conclusion

The kick sit is more than just an exercise; it's a movement pattern that cultivates a highly functional, adaptable, and resilient body. By diligently practicing its intricate mechanics, you'll unlock enhanced core strength, improve rotational power, increase hip and thoracic mobility, and develop a profound sense of body control. Incorporate this dynamic movement into your routine, prioritize impeccable form, and enjoy the comprehensive benefits it offers for both athletic performance and everyday movement quality.