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Squat Side Kick
Bodyweight compound exercise combining a squat with a lateral leg kick to target quads, glutes, and hip abductors for lower body strength, balance, coordination, and endurance; ideal for warm-ups or HIIT.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs, Obliques, Lower Back, Adductors
Accessory Muscles
Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Abductors
7/10Glute Medius, TFL
Hamstrings
5/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Lower Back
3/10Erector Spinae
Adductors
3/10Adductor Magnus
Calves
2/10Soleus
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly outward, hands clasped in front of chest or at sides, core braced.
- Inhale and squat down by pushing hips back and bending knees until thighs are parallel to ground, knees tracking over toes.
- Exhale and drive through heels to stand up, shifting weight to one leg.
- Lift the opposite leg laterally into a side kick, foot flexed, striking with outside of foot to hip height.
- Lower the kicking leg back to start position.
- Immediately descend into next squat, alternating sides each rep.
Coaching Tips
Form Cues
- Chest up, core tight
- Knees track over toes
- Drive through heels
- Balance on standing leg
- Controlled kick retraction
Breathing
Inhale during squat descent, exhale during ascent and kick.
Tempo
3-1-2
Range of Motion
Squat to thighs parallel or comfortable depth; kick leg out to side to hip level with straight knee and flexed foot.
Safety
Safety Notes
- Avoid if acute knee or hip pain
- Start with support if balance is poor
- Keep spine neutral to protect back
- Use controlled tempo to prevent joint stress
- Consult professional for pre-existing conditions
Spotting
Not required; bodyweight exercise. Use wall for balance support if needed.
Common Mistakes
- Knees caving inward
- Rounding back in squat
- Kicking too high too soon
- Losing balance by not engaging core
- Rushing the squat descent
When to Avoid
- Acute knee injuries
- Hip labral tears
- Lower back pain without core stability
- Balance impairments without support
Flexibility Needed
- Hip abduction range to 45 degrees
- Ankle dorsiflexion for squat depth
- Basic squat mobility
Build Up First
- Master basic bodyweight squat
- Good balance and coordination
- Core bracing technique
Also known as
Alternating Squat Kick, Squat with Side Leg Lift
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