Exercise Guide

Sit Outs

Deltoids, Rectus Abdominis, Obliques, Adductors, Abductors, Glutes
Trapezius, Lower Back, Teres Muscles, Hamstrings
rating: Ø 4.58 through 19 votes
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optional:Weight Cuffs
Variations available (4)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step

General And Specifics

  • with this intensive core exercise you can also improve your sense of balance

Starting Position

  • knee on the ground and bring your body into the push-up position
  • your almost fully stretched out arms support the body
  • stretch out the legs backwards
  • the hands are positioned below the shoulders, feet and hands shoulder wide away

Correct Execution

  • brace your body
  • raise the right leg slightly, turn towards the left one
  • the left hand lifts off the ground
  • guide the leg below the left one
  • the upper body follows the motion and points diagonally up then
  • keep the leg in the air, you can stretch out the free arm to the ceiling
  • hold up the hip
  • the body is now only supported by one leg and one arm
  • hold the position for a bit and come back to the starting position
  • switch sides and do the same course of motions

tips for the workout

  • it becomes easier, if you rest the hovering leg on the ground after the turning
  • also easier to do: Straight Arm Plank Sweep
  • use weight cuffs to impede the exercise
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Related exercise lists:

Deltoids, Rectus Abdominis, Obliques, Core, Adductors, Abductors