How to do a Squat Side Kick
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Squat Side Kick
Target muscles worked
Instructions for Proper Form
Squat Side Kick is a compound exercise that combines a standard Squat with a side kick. This movement primarily targets the quadriceps, glutes, and hips. The addition of the side kick adds an element of balance and coordination, making it a great exercise for improving functional strength and stability. This is an excellent variation for adding a dynamic aspect to your lower body workouts.
- Stand with feet shoulder-width apart with toes pointed slightly outward.
- Brace your core and descend by bending the knees and bringing the hips slightly back, your knees should track slightly outward over the second toes.
- Slowly return to the starting position by activating the glutes, extending the knees, and slowly pushing the hips forward.
- While approaching the upright position, perform an abduction of the hip of one side by bringing one leg up laterally.
- Bring the leg back to starting position and repeat the movement for the opposite side and continue to alternate for the designated amount of reps.
Sets & Reps Calculator
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Alternatives & Variations to Squat Side Kick
1. Air Squats
92.1 mSCORESWAPPED 58 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
2. Side Lunge
79.4 mSCORESWAPPED 43 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
3. Lunge
90.8 mSCORESWAPPED 23 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
4. Dumbbell Squat
94.1 mSCORESWAPPED 19 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
5. Leg Extension
99.4 mSCORESWAPPED 17 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
6. Curtsy Lunge
31.1 mSCORESWAPPED 16 TIMESCurtsy Lunge is a variation on the more standard Lunge. Similar to other lunge variations, this compound exercise primarily targets the quadriceps. By stepping one leg behind and across the other, this exercise also heavily recruits the glutes and inner thighs, helping to build stability and balance. It’s a great way to add variety to your lower body workouts while addressing different muscle groups.
- Intermediate
- Quads
7. Pause Squat
71.3 mSCORESWAPPED 15 TIMESPause Squat is a variation of the standard Squat. Like other Squats, this is a compound exercise that primarily targets the quadriceps. By pausing at the bottom of the movement, you increase the time under tension, which can help improve muscle endurance and strength. This also ensures you maintain proper form and engage your muscles more effectively throughout the squat.
8. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 15 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
9. Dumbbell Sumo Squat
81 mSCORESWAPPED 15 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
10. Butt Kick
2 mSCORESWAPPED 12 TIMESButt Kick is a bodyweight plyometric exercise that primarily targets the hamstrings. This exercise involves kicking your heels up toward your glutes in a running or marching motion. It’s a great exercise for improving running form and increasing cardiovascular endurance. Additionally, it can help improve flexibility and strength in the hamstrings, making it a nice addition to warm-ups or cardio intervals.