Squat side kick

Squat side kick

The Squat Side Kick is a dynamic exercise that targets multiple muscle groups while boosting your cardiovascular endurance. It combines the strength-building benefits of a squat with the explosive power of a kick, making it an excellent addition to your workout routine. This exercise primarily targets your lower body, including your glutes, quadriceps, hamstrings, and calves. The squat component works the entire lower body, helping to tone and strengthen your legs. Meanwhile, the side kick engages your hip abductors and obliques, adding an element of stability and core strength to the exercise. In addition to sculpting your lower body, the Squat Side Kick also improves your balance, coordination, and agility. It challenges your proprioceptive abilities by requiring you to maintain control and stability while performing the kick motion. By consistently including this exercise in your workouts, you can enhance your athletic performance and prevent muscular imbalances. To maximize the benefits of the Squat Side Kick, it's important to maintain proper form throughout the movement. Focus on engaging your core and keeping your knees in alignment with your toes during the squat portion. As you execute the side kick, aim for controlled and intentional movements, maintaining a stable and balanced position. Including the Squat Side Kick in your routine is a great way to switch up your workouts and add some variety to your fitness regimen. Start with a lighter resistance or bodyweight and gradually increase the difficulty as you become more comfortable and confident with the exercise. Remember to always warm up before engaging in any exercise routine to minimize the risk of injury and maximize your workouts.


  • Start by standing with your feet shoulder-width apart and your hands clasped in front of your chest.
  • Bend your knees and lower yourself into a squat position by pushing your hips back and keeping your chest lifted.
  • As you come up from the squat, shift your weight onto your left leg and lift your right leg out to the side, extending it straight and kicking it upwards.
  • Lower your leg back down and return to the squat position.
  • Repeat the squat side kick on the other leg.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Incorporate a warm-up routine before starting the exercise to prepare your muscles.
  • Engage your core muscles to create stability during the movement.
  • Use a controlled pace for both the squat and the side kick.
  • Gradually increase the intensity and difficulty of the exercise over time.
  • Incorporate variations of the squat side kick to challenge different muscle groups.
  • Maintain a balanced diet to support your overall fitness goals.
  • Stay consistent with your exercise routine to see progress and improvements.
  • Listen to your body and rest when needed to prevent overtraining and injuries.


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