Kick Sits: Muscles Worked, Benefits, and Proper Execution

What do kick sits work?

The kick sit, also known as a kick-through or a variation of the "Beast to Crab" in animal flow, is a dynamic, full-body exercise that primarily targets core rotational strength and stability, shoulder girdle stability, and hip mobility. It is a highly effective movement for enhancing body control and coordination.

Introduction to the Kick Sit

The kick sit is a compound, bodyweight exercise that involves transitioning from a quadrupedal or bear crawl position into a dynamic rotation where one leg sweeps through and under the body, while the torso rotates, and the opposite arm lifts off the ground. This complex movement integrates strength, flexibility, and coordination, making it a valuable addition to functional training programs, calisthenics, and martial arts conditioning.

Primary Muscles Activated

The kick sit is a comprehensive exercise that engages a wide array of muscle groups, each playing a crucial role in the movement's execution and stability.

• Core Musculature:

  • Obliques (Internal and External): These are the primary drivers of the rotational component of the kick sit. They work synergistically to rotate the torso and flex the spine laterally, allowing the leg to sweep through.
  • Rectus Abdominis: Engaged isometrically to prevent excessive spinal extension and to assist in spinal flexion during the rotation.
  • Transverse Abdominis: Crucial for creating intra-abdominal pressure, stabilizing the lumbar spine, and resisting unwanted spinal movement (anti-rotation).
  • Erector Spinae: Works to stabilize the spine, particularly during the transition phases, preventing collapse and maintaining a neutral spinal alignment.

• Shoulder Girdle & Upper Body:

  • Deltoids (Anterior and Medial): Stabilize the shoulder joint as the body's weight shifts over one arm.
  • Triceps Brachii: Extend the elbow, maintaining a stable arm position as the primary support limb.
  • Serratus Anterior: A critical stabilizer of the scapula, preventing "winging" and ensuring efficient protraction and upward rotation of the shoulder blade, which is vital for maintaining a strong base of support.
  • Pectoralis Major/Minor: Provide additional stability to the shoulder joint and assist in maintaining the plank-like position before the rotation.

• Hip & Leg Stabilizers:

  • Hip Flexors (Iliopsoas, Rectus Femoris): Actively engage to lift and sweep the leg through, requiring significant mobility and strength.
  • Gluteus Medius & Minimus: Important for hip abduction and stabilization, particularly of the planted leg, preventing the hip from collapsing inward.
  • Adductors: Work to stabilize the planted leg and assist in controlling the sweeping leg's path.
  • Quadriceps & Hamstrings: Engaged isometrically in the planted leg to maintain knee stability and provide a strong foundation for the rotational movement.

Key Movement Patterns and Biomechanics

The kick sit is more than just muscle activation; it's about integrating multiple movement patterns biomechanically.

• Rotational Stability: The core's ability to generate and control rotation is paramount. This involves both concentric contraction (to initiate rotation) and eccentric control (to decelerate and stabilize).
• Anti-Rotation: While rotating, the core also works to resist excessive or uncontrolled spinal rotation, protecting the lumbar spine.
• Scapular Stability: The grounded shoulder must remain stable and packed, preventing the shoulder blade from disengaging or "winging" as the body's weight shifts. This is a testament to the strength of the serratus anterior and rotator cuff muscles.
• Hip Mobility: The sweeping leg requires a combination of hip flexion, abduction, and external rotation, demonstrating the hip's full range of motion under dynamic load.
• Dynamic Balance: The exercise constantly shifts the body's center of gravity, challenging the neuromuscular system to maintain balance and control on a three-point base of support.

Benefits of Incorporating Kick Sits

Integrating kick sits into your training regimen offers a multitude of benefits that extend beyond mere muscle development.

• Enhanced Core Strength & Stability: Develops robust core strength, particularly in the obliques, improving the ability to resist and generate rotational forces.
• Improved Rotational Power: Directly translates to sports and activities requiring powerful rotational movements, such as throwing, swinging, and striking.
• Increased Shoulder & Scapular Stability: Fortifies the shoulder joint and improves the function of the scapular stabilizers, reducing injury risk and enhancing upper body performance.
• Better Hip Mobility & Control: Dynamically improves hip flexibility and the ability to control the leg through a wide range of motion, beneficial for athletic performance and daily activities.
• Full-Body Coordination: Demands precise timing and coordination between the upper body, core, and lower body, refining proprioception and body awareness.
• Versatile Training Tool: Can be used as a warm-up, a dynamic stretch, a core exercise, or as part of a metabolic conditioning circuit.

Proper Execution Cues

To maximize the benefits and minimize risk, focus on these cues:

• Maintain a flat back: Avoid excessive arching or rounding of the spine.
• Keep supporting arm locked: Ensure a stable base, driving the hand into the floor.
• Control the sweep: Don't just swing the leg; actively control its path with your hip flexors and core.
• Breathe deeply: Coordinate your breath with the movement to maintain core engagement.

Who Can Benefit?

The kick sit is an excellent exercise for a diverse population, including:

• Athletes: Particularly those in sports requiring rotational power (e.g., baseball, golf, tennis, martial arts).
• Fitness Enthusiasts: Looking to add a challenging, functional, and dynamic element to their bodyweight training.
• Personal Trainers: Seeking advanced core and full-body exercises for their clients.
• Individuals: Aiming to improve overall body control, coordination, and mobility.

Conclusion

The kick sit is a sophisticated and highly effective exercise that profoundly impacts core rotational strength, shoulder stability, and hip mobility. By understanding the intricate interplay of muscles and biomechanical principles involved, practitioners can harness its full potential to build a more resilient, powerful, and coordinated body. Incorporating this dynamic movement into your routine will undoubtedly elevate your functional fitness capabilities.