kick out sit

Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.

Lean back slightly and place your hands on the edge of the bench or chair for support.

Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.

Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.

Repeat for the desired number of repetitions.