Squat side kick Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Quadriceps, Adductor Brevis, Adductor Longus, Soleus, Adductors, Gastrocnemius, Pectineous, Calves, Adductor Magnus
- Intensity
- medium
- Category
- aerobic
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Side kick squat, Lateral squat kick
Visualised Target Muscle Groups
Front
Back
How to: Squat side kick
- Stand with your feet shoulder-width apart.
- Perform a squat, lowering your hips while keeping your chest up.
- As you rise from the squat, kick one leg out to the side.
- Lower the leg back down and repeat, alternating sides with each rep.
Common Mistakes
- Letting the knees collapse inward during the squat.
- Lifting the leg too high while kicking, leading to loss of balance.
- Not engaging the core, which affects stability.
Modifications
- Perform the squat without the kick for a lower intensity modification.
- Use a chair for support while balancing if necessary.
Tips
- Focus on maintaining balance while kicking out to the side.
- Engage your core to stabilize your body.
- Make sure to keep your knee aligned with your toes during the squat.
Squat side kick Alternatives
Tags
hips
aerobic
squat
kick
balance
core strength
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