Target Body Part: Full BodyUlt-Sit-Out-3

  • Primary Muscles: Glutes, Hip flexors, Arms, Rectus abdominis

Equipment Needed: None

Performance Points:

  • Begin with both hands and one foot on the ground with the other foot as high in the air as possible.
  • Bring the airborne foot back under the body, and reach with the back hand over the grounded leg to achieve the 2nd position.
  • Kick the other leg through and upward as the other hand is moved over the grounded leg and back.Ult-Sit-Out-1

COACHES KEY: Move at a slow to moderate speed until the desired technical movement is achieved

Reps/Sets:

  • Include this exercise as part of a full-body workout, emphasizing coordination, balance and strength.
  • 3 sets of 20 reps (10/ side) is good to start with. Progress from there.

This exercise will help you build strength and stability for sports like wrestling and Brazilian Jiu-Jitsu. 

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