How many reps of the sit-through should you do when you are new to the exercise?

Start with 2 sets of 5 to 6 reps per side, pausing briefly in the fully rotated, hips-up position each time. Once the transitions feel smooth both ways, link reps into a slower continuous flow instead of adding more sets.

How do I make the sit-through easier or harder?

For an easier version, keep the hovering knee down on the floor and rotate through a shorter range until the hip-opening feels controlled. To make it harder, straighten the sweeping leg fully through the whole pass or slow the entire rep to a five-count.

What is the sit-through good for and when should I avoid it?

It trains rotary core strength and dynamic hip control in a low-impact way, making it a solid conditioning and coordination piece for general fitness or grappling-style athletes. Avoid loading it hard if a wrist cannot bear weight yet, since each rep briefly stacks the whole body on one hand.

Intermediate

Sit-Through

Borrowed from ground fighting and animal-movement training, the sit-through builds rotary core strength and dynamic hip control. From a bear position with knees hovering, you lift one hand and thread the opposite leg underneath, opening the hips toward the ceiling. It challenges the obliques and glutes together and makes a great low-impact conditioning and coordination piece.

Equipment: Body Weight
Body part: Abs, Glutes
Type: Functional
Browse by muscle: Abdominal External Oblique, Gluteus Maximus
Browse by movement: Rotation

How to do it

1
Start in a bear stance on hands and toes with knees hovering just off the floor.
2
Shift weight onto one hand and the opposite foot.
3
Rotate your hips open and sweep the free leg underneath and across your body.
4
Reach through until your hips face up and the swinging foot plants on the far side.
5
Reverse the sweep to return to the bear stance and repeat on the other side.
6
Breathe out as you rotate through and keep the movement smooth.

Tips

Keep the hovering knee low and close to the ground to protect the shoulder and stay controlled.
Drive the rotation from your trunk, not by throwing the leg.
Keep the supporting shoulder packed and stacked over the wrist.

Variations

Common mistakes

Once the hips rotate open, they stop short of facing the ceiling, leaving the sit-through as a half-turn instead of a full flip.
The far foot slaps down flat instead of landing softly under control, jarring the ankle at the end of the sweep.
The supporting elbow bends and buckles as the weight shifts onto one hand, instead of staying locked through the transfer.
Holding the breath through the rotation instead of exhaling stiffens the trunk right when it needs to turn freely.
The head stays fixed forward instead of turning with the hips, so the rotation stalls at the shoulders.

Frequently asked

How many reps of the sit-through should you do when you are new to the exercise?: Start with 2 sets of 5 to 6 reps per side, pausing briefly in the fully rotated, hips-up position each time. Once the transitions feel smooth both ways, link reps into a slower continuous flow instead of adding more sets.
How do I make the sit-through easier or harder?: For an easier version, keep the hovering knee down on the floor and rotate through a shorter range until the hip-opening feels controlled. To make it harder, straighten the sweeping leg fully through the whole pass or slow the entire rep to a five-count.
What is the sit-through good for and when should I avoid it?: It trains rotary core strength and dynamic hip control in a low-impact way, making it a solid conditioning and coordination piece for general fitness or grappling-style athletes. Avoid loading it hard if a wrist cannot bear weight yet, since each rep briefly stacks the whole body on one hand.

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