What is the primary benefit of sit outs?

Sit outs improve rotational power and hip mobility while challenging the glutes and core to stabilize the body during dynamic movement.

Are sit outs safe for people with shoulder issues?

This exercise requires significant weight-bearing on a single shoulder; if you have active impingement or instability, consult a professional before trying them.

How can I make this exercise easier?

You can perform a partial kick-through without fully extending the leg to reduce the demand on your core and shoulders as you build strength.

Should my heels touch the ground during the kick?

The heel of your pivoting foot should stay grounded for balance, while the heel of the kicking leg should hover just above the floor.

Full Sit Outs Guide: Glute Strength & Core Stability

Master the full sit out with our expert guide. Learn the proper form to build glute power, hip mobility, and core strength using only your bodyweight.

How to Perform

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

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

Primary movers

Glutes

Stabilizers

Obliques
Shoulders
Hip Flexors
Quads

Related Guides

Glutes · Legs