Combine Leg Moves with Squat Side Kick

Squat Side Kick

Rep Range

8-20

Hints

Start with your feet hip-width apart and toes pointed slightly out. As you squat down, ensure your weight remains on your heels and your knees align with your feet without extending beyond your toes. Upon rising from the squat, shift your weight to one leg and perform a controlled side kick with the opposite leg. The kick should be at a height that feels comfortable to you, which might be lower than hip height. After the kick, return your leg to its starting position, squat once more, and then switch to the opposite side for the subsequent rep. Throughout the movement, maintain an engaged core and use your arms for balance if necessary.

Common Mistakes

Avoid leaning excessively to one side when kicking. Maintain an upright posture. Ensure that you don't lock out the supporting knee when delivering the side kick. Aim for controlled movements to maintain balance and to avoid potential strain.

Breathing

Inhale during the squatting motion. Exhale as you rise and deliver the side kick. Inhale again as you reposition yourself for the next repetition

Muscle Focus

Primary Muscles

Quads, Glutes, Adductors, Hip Flexors

Secondary Muscles

Hamstrings, Erector Spinae, Calves

Tertiary Muscles

Core