Side-Kick Front Squat
Squat, kick, repeat! This dynamic exercise builds strength & balance. Targets legs, glutes, core & hip flexors.
Muscle Groups
Primary
Secondary
Instructions
1. Begin by standing with your feet shoulder-width apart. Keep your back straight, chest up, and engage your core.
2. 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.
3. As you rise up from the squat, shift your weight onto one leg.
4. Kick your opposite leg straight out in front of you, engaging your core and hip flexors to maintain balance.
5. 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.
6. Bring the kicking leg back down to the starting standing position.
7. Repeat the squat and then perform the front and side kick sequence with the other leg.
8. 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.
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