Squat Side Kick
Description
The squat side kick combines a bodyweight squat with a lateral leg kick performed at the top of each rep. It builds quad and glute strength, hip mobility, lateral core stability, and cardiovascular conditioning. It is a popular exercise in dance fitness and HIIT classes.
Muscle Group
Equipment Required
Squat Side Kick Instructions
- Stand with feet shoulder-width apart. Hands at your chest or in front for balance.
- Sit your hips back and down into a bodyweight squat.
- Drive through your feet to stand back up.
- As you reach standing, kick your right leg straight out to the side to roughly hip height.
- Lower your right foot and immediately squat again.
- On the next rep, kick your left leg out to the side.
- Continue alternating sides for the desired number of reps.
- Keep your torso upright throughout. Engage your obliques during the kicks.
Squat Side Kick Form & Visual
Squat Side Kick Benefits
- Combines lower-body strength with cardio
- Builds the glutes, quads, and obliques
- Improves hip mobility and lateral core stability
- No equipment needed
- Engaging and dynamic exercise
- Useful for kickboxing and martial arts conditioning
Squat Side Kick Muscles Worked
- Quadriceps
- Gluteus maximus and medius
- Adductors and abductors
- Obliques
- Core (stabilizer)
Squat Side Kick Variations & Alternatives
- Squat to Overhead Reach
- Jump Squat
- Side Kick (Pilates)
- Squat with Front Kick
- Squat with Knee Drive
