Side Power Squat Kick
Squat, kick, repeat! Build strength and coordination with this dynamic lower body exercise. Get ready to feel the burn!
The Side Power Squat Kick is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Side Power Squat Kick Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Obliques; Spinal Erectors (erector spinae)
Side Power Squat Kick Variations and Alternatives
How to do the Side Power Squat Kick
Start in a standing position with your feet shoulder-width apart and hands clasped together in front of your chest or on your hips.
Begin lowering your body down into a squat by bending the knees and pushing your hips back. Ensure that your chest remains lifted and your back straight.
Squat down until your thighs are parallel with the ground, or as low as you comfortably can.
As you rise up from the squat, shift your weight to one leg.
With the opposite leg, perform a powerful sidekick, extending the leg out to the side of your body. Keep your leg straight and kick with force, but be sure to control the movement to avoid injury.
Return the kicking leg to the ground and simultaneously lower back into another squat.
Repeat the exercise, alternating the power kick to the opposite side after each squat.
Perform the exercise for a set number of repetitions or time, and repeat for the desired number of sets.
Tips: Keep the core engaged throughout the exercise to maintain balance. It is important to perform the kick in a controlled manner, focusing on form and technique rather than speed. As you become more comfortable with the movement, you can increase the power of the kick for more intensity.
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Side Power Squat Kick FAQs
What muscles does the Side Power Squat Kick work?
The Side Power Squat Kick mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Side Power Squat Kick?
None. The Side Power Squat Kick is a bodyweight exercise, so you can do it anywhere.
Is the Side Power Squat Kick 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 Power Squat Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side Power Squat Kick variations and alternatives?
Similar exercises include the 4-Punch Side-Squat, Alternating In-Place Front-Kick, Alternating Side-Kick Heel-Tap Squat and Arm Swing Butt-Kick.
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