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
Cardio, Core, Glutes, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
No Equipment
Difficulty
Intermediate
Key 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
How to perform
- 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.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Obliques
Primary
Quadriceps
Primary