Work Your Core With The Sit Through Exercise

The Sit Through, sometimes referred to as a Sit Out, is a challenging core exercise.

Reminiscent of a breakdancing move, the Sit Through is a fun exercise that requires agility, balance. While it’s primarily a core exercise, it won’t take long before your heart starts thumping and beads of sweat trickle down your brow.

How to Do Sit Throughs

  1. Start on your hands and knees. (Hands below your shoulders. Knees bent at 90 degrees and under your hips.)
  2. Tuck your toes and lift your knees about an inch or two off the floor so only your hands and toes are touching the floor. This is the same position as our Low Crawl exercise.
  3. Leaving your right hand and left foot on the floor, take your right foot and kick it underneath you and to the left while you allow your body to rotate in the same direction.
  4. As your right foot comes through, allow your left hand to lift and open up your shoulder. (In the beginner variation you’re now sitting on the floor.)
  5. Reverse the movement and return back to all fours. Knees still off the floor.
  6. Repeat, alternating sides.

Sit Through Beginner Variation

Sit Through Intermediate Variation


  • To make it easier slow down.
  • It takes a few tries to get the hang of it. Be patient and go slow.
  • To increase the difficulty keep your leg and butt off the floor.
  • To increase the difficulty even more…
    Touch your toes with your opposite hand when you extend your leg through.

Sit Throughs are classified as a core exercise. But your shoulders and hip will soon disagree as they are tested along with your mobility and balance.