Side-Kick Front Squat
Squat, kick, repeat! This dynamic exercise builds strength & balance. Targets legs, glutes, core & hip flexors.
The Side-Kick Front Squat is a compound exercise that mainly works the quads and hip abductors (outer thighs), with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Side-Kick Front Squat Muscles Worked
Primary
Quads (quadriceps femoris); Hip Abductor (gluteus medius)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Side-Kick Front Squat Variations and Alternatives
How to do the Side-Kick Front Squat
Begin by standing with your feet shoulder-width apart. Keep your back straight, chest up, and engage your core.
Lower your body into a squat position by bending your knees and pushing your hips back as if you're about to sit on a chair. Ensure your knees do not go over your toes.
As you rise up from the squat, shift your weight onto one leg.
Kick your opposite leg straight out in front of you, engaging your core and hip flexors to maintain balance.
Lower the kicking leg back down and step it to the side, performing a side kick by raising your leg to the side while keeping your body straight and core engaged.
Bring the kicking leg back down to the starting standing position.
Repeat the squat and then perform the front and side kick sequence with the other leg.
Continue alternating legs for the desired number of reps and sets.
Note: Make sure to perform the movements in a controlled manner, focusing on balance and proper technique. The front side kick will also test your balance, so if you're struggling, go slower or hold onto a stable surface until you build enough strength and coordination to perform the exercise without support.
---
Side-Kick Front Squat FAQs
What muscles does the Side-Kick Front Squat work?
The Side-Kick Front Squat mainly works the quads and hip abductors (outer thighs), with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus medius.
What equipment do you need for the Side-Kick Front Squat?
None. The Side-Kick Front Squat is a bodyweight exercise, so you can do it anywhere.
Is the Side-Kick Front Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Side-Kick Front Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Kick Front Squat variations and alternatives?
Similar exercises include the Alternating In-Place Front-Kick, Alternating In-Place Front-Kick Arm Circles, Alternating Side-Kick Heel-Tap Squat and Alternating Forward Front-Kick Push.
Training calculators
Work out the numbers behind your training before your next session.