Genie Sit

It’s no secret that I love body-weight exercises, especially when no special equipment is needed. Don’t be fooled by what appears to be a simple movement.

Targeted Muscles: hamstrings, glutes, quadriceps, core, hip flexor and lower back.

How to Perform a Genie Sit:

  1. Place a mat on the ground and place knees shoulder-to-hip width apart on it with your feet behind you.
  2. Cross your arms in front of you so that your hands are on your opposite shoulders. Cross your arms onto opposite shoulders and lift your elbows up to shoulder height.
  3. Keep your upper body straight and contract your glutes and hamstrings. Slowly lean backwards, bending at the knees.
  4. Only go back as far as you are comfortable and then using your quad and glute muscles, pull yourself back up.
  5. Repeat.


  • Visualize a line that connects the knee, hip, shoulder, and ear to maintain proper upper body form.
  • Only lean back as far as proper form can be maintained.

TEMPO: 2-2


Inhale: Isometric hold of the core and glutes as you lean backward.

Exhale: Lean forward to return to start.

Stephanie Harboe is a RRCA-certified run coach and NASM-certified personal trainer.

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