{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Sit-Out",
      "kind": "common"
    },
    {
      "text": "Kick-Through",
      "kind": "common"
    },
    {
      "text": "Full Sit Out",
      "kind": "common"
    },
    {
      "text": "Bear Sit-Through",
      "kind": "common"
    },
    {
      "text": "Full Sit Outs",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "external-oblique",
        "role": "prime-mover"
      },
      {
        "muscle": "internal-oblique",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "iliopsoas",
        "role": "synergist"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "thoracic-spine",
        "actions": [
          "rotation"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "rotation"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "upward-rotation"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "internal-rotation",
          "external-rotation"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "conditioning"
    ],
    "movement_patterns": [
      "rotation",
      "anti-rotation",
      "horizontal-push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "transverse",
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "260"
  },
  "id": "oec:sit-through",
  "instructions": {
    "setup": [
      "Start on all fours with your hands directly under your shoulders and your knees directly beneath your hips.",
      "Tuck your toes and press through your hands and feet to elevate your knees 1 to 2 inches off the floor into a hovering bear position.",
      "Engage your core and establish a stable, active base with your shoulder blades protracted."
    ],
    "steps": [
      "Shift your weight onto your left hand and right foot.",
      "Lift your right hand and sweep your left leg underneath your torso, pivoting on your supporting right foot.",
      "Extend the left leg fully forward just above the floor while pulling your right elbow back toward your ribs.",
      "Pause briefly with your torso rotated and hips hovering above the floor.",
      "Reverse the movement with control, bringing your left leg back under and returning your right hand to the starting bear position.",
      "Repeat the movement in the opposite direction by sweeping your right leg through while lifting your left hand."
    ],
    "breathing": "Exhale as you rotate and kick through, and inhale as you return to the center quadruped position.",
    "cues": [
      "Push the floor away through the supporting arm.",
      "Keep your hips hovering low without touching down.",
      "Pivot smoothly on the ball of the grounded foot."
    ],
    "common_faults": [
      {
        "fault": "Sagging or collapsing into the supporting shoulder during rotation.",
        "correction": "Actively push through the floor to keep the supporting shoulder engaged and stable."
      },
      {
        "fault": "Piking hips too high in the starting position.",
        "correction": "Keep your knees hovering only an inch or two above the ground with your spine flat."
      },
      {
        "fault": "Letting the hip drop entirely to the floor on the kick-through.",
        "correction": "Maintain abdominal tension to keep your hips elevated throughout the entire movement."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure adequate wrist mobility before performing rapid or high-volume repetitions."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Sit-Through",
  "previous_ids": [
    "oec:full-sit-outs"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Full Sit Outs",
        "url": "https://wger.de/en/exercise/260/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "http://www.realsimple.com/health/fitness-exercise/"
      }
    ]
  },
  "setup": {
    "position": "quadruped",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A dynamic bodyweight exercise where you rotate from a quadruped or plank position, threading one leg underneath the torso while balancing on the opposite hand and foot."
}