THE KICK SIT

An exercise we’ve added to our repertoire largely thanks to the ZUU training modality, which is centred on functional HIIT training. The kick sit is an extremely beneficial exercise, especially good for strengthening all core muscles and the shoulders, as well as improving mobility of the hips and shoulders. They’re difficult, but can be regressed or progressed to suit just about anyone.

Start on hands and knees in an “all fours” position. Ensure your hands are placed directly underneath your shoulders and your knees are just below the hips.  Pushing through the hands, lift your knees off the ground; this is your starting position (knees soft and bent, image 1).

Turn one foot out so that your toes face outward and foot is parallel on the ground, and simultaneously bring your other leg under your body and through, brushing the ground with the hip, and extending the leg. Ensure palms stay flat on the ground and are placed directly underneath the shoulders. Return the extended leg back to starting position and repeat the exercise to the other side.

REGRESS: If the exercise is too difficult, try following the same instruction, but lifting one hand and arm off the ground and opening up as you perform each rep (image 5 & 6 below). This will allow more space for the leg to come through and also opens up the chest to breathe easier.

PROGRESS: To progress the exercise, simply look to increase your reps and/or pace.