Legs
Full Sit Outs
A high-intensity movement that builds explosive lateral strength, core stability, and functional glute power.
How to perform.
Follow the sequence — setup is half the lift.
Start in a quadruped position on all fours with your hands directly under your shoulders and knees under your hips.
Lift your knees one inch off the ground so your weight is supported by your hands and the balls of your feet.
Rotate your body to the left while lifting your left hand off the floor and pivoting on your left foot.
Kick your right leg through the space under your body, extending it fully while keeping your hips low to the ground.
Retract your leg and return your hand to the floor to regain the starting quadruped position.
Repeat the movement on the opposite side by lifting your right hand and kicking your left leg through.
Maintain a steady rhythm and keep your supporting shoulder stable throughout the rotation.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the hips to rise too high toward the ceiling
- Dropping the shoulder of the supporting arm
- Failing to fully extend the kicking leg
- Moving too fast and losing control of the core
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.