Squat Side Kick

Squat Side Kick


This exercise involves performing a squat and then kicking one leg out to the side while maintaining balance and stability. It targets the lower body muscles, particularly the glutes, quads, and inner thighs, while also engaging the core for balance and control.

Muscle Group

Equipment Required

Squat Side Kick Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Squat down by bending your knees and pushing your hips back, keeping your chest up and your weight in your heels.
  3. As you stand back up, lift your right leg out to the side and kick it straight out, keeping your foot flexed.
  4. Lower your leg back down and repeat the squat and kick on the other side.
  5. Continue alternating sides for the desired number of reps or time.

Squat Side Kick Form & Visual

Squat Side Kick

Squat Side Kick Benefits

  • Strengthens the lower body muscles, including the quadriceps, hamstrings, glutes, and calves
  • Improves balance and stability
  • Increases flexibility in the hips and groin
  • Engages the core muscles for added stability and strength
  • Can be modified for different fitness levels and goals
  • Provides a cardiovascular workout when performed at a high intensity

Squat Side Kick Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Abductors
  • Core muscles

Squat Side Kick Variations & Alternatives

  • Squat with side leg lift
  • Squat with side leg kick
  • Squat with side leg extension
  • Squat with side leg abduction
  • Squat with side leg adduction