Side-Kick Through
Core & cardio! Kick through to build strength, balance, and agility. Feel the burn with every rep!
The Side-Kick Through is a compound exercise that mainly works the core, with help from the traps and shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Side-Kick Through Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Upper Traps (trapezius, upper fibers); Side Shoulder (lateral deltoid)
Side-Kick Through Variations and Alternatives
How to do the Side-Kick Through
1. Start in a tabletop position with your hands under your shoulders and knees under your hips.
2. Lift your knees slightly off the ground to enter a bear crawl position; your weight should be on your toes and hands.
3. Twist your torso to the left, kicking your right leg out to the left side and under your body. Simultaneously, pivot on your left foot and reach your left hand towards the ceiling.
4. Your right foot and the inside of your left foot should touch the ground as you reach the full extension of the kick.
5. Withdraw the right leg back to the original bear crawl position and place your left hand back on the floor.
6. Repeat the movement on the opposite side, twisting to the right, kicking your left leg through to the right, and reaching your right hand towards the ceiling.
7. Continue alternating sides for the desired number of reps.
This exercise improves core strength, coordination, balance, and agility, also provides a mild cardiovascular workout due to its dynamic and compound nature.
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Side-Kick Through FAQs
What muscles does the Side-Kick Through work?
The Side-Kick Through mainly works the core, with help from the traps and shoulders. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Side-Kick Through?
None. The Side-Kick Through is a bodyweight exercise, so you can do it anywhere.
Is the Side-Kick Through a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Side-Kick Through variations and alternatives?
Similar exercises include the Bear Sit Kickout, Bear Crawl, Side-Kick Between Leg Throw and Crawl Switch.
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