Side-Kick Squat
Squat & kick your way to stronger legs & glutes! 🔥 This dynamic move builds lower body strength & improves balance.
The Side-Kick Squat is a compound exercise that mainly works the quads and hip abductors (outer thighs), with help from the core and back. No equipment needed: it uses just your bodyweight.
Side-Kick Squat Muscles Worked
Primary
Quads (quadriceps femoris); Hip Abductor (gluteus medius)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Side-Kick Squat Variations and Alternatives
How to do the Side-Kick Squat
Stand with your feet shoulder-width apart, arms crossed at your chest or hands placed on your hips.
Perform a traditional squat by bending your knees and lowering your hips as if you're sitting back into a chair. Keep your weight on your heels and ensure that your knees do not move past your toes.
As you rise back up to the starting position, shift your weight onto one leg.
Simultaneously, extend the opposite leg out to the side, kicking out with the heel and keeping the leg straight.
Lower the leg back down to the starting position.
Repeat the squat and perform the side kick with the opposite leg.
Alternate legs with each repetition.
Be sure to maintain proper form throughout the exercise, keeping your back straight and chest up. The side kick should be controlled and purposeful, engaging the core and leg muscles effectively. Adjust the height of the kick according to your flexibility and balance capabilities.
Side-Kick Squat FAQs
What muscles does the Side-Kick Squat work?
The Side-Kick Squat mainly works the quads and hip abductors (outer thighs), with help from the core and back. The main muscles are the quadriceps femoris and gluteus medius.
What equipment do you need for the Side-Kick Squat?
None. The Side-Kick Squat is a bodyweight exercise, so you can do it anywhere.
Is the Side-Kick 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 Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Kick Squat variations and alternatives?
Similar exercises include the 4-Punch Side-Squat, Alternating Side-Kick Heel-Tap Squat, Side Back Shuffle Kickout and Side-Kick Bent-Leg.
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