How to do a Walking Side Kicks Half Turn
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Walking Side Kicks Half Turn
Target muscles worked
Instructions for Proper Form
Walking Side Kicks Half Turn is a dynamic, compound exercise that primarily targets the glutes and hip flexors. By walking sideways and incorporating a kick with a half turn, this movement requires stability and coordination, which engages the core as well. This variation adds a functional, agile component that can be beneficial for athletes or those looking to enhance hip mobility and balance.
- Stand with your feet roughly hip width apart, and a slight bend in your knees.
- Raise both arms out to either side.
- Keep your core engaged, back straight, and gaze up to maintain proper form and posture throughout this movement.
- Step forward, pivoting 180 degrees on the ball of that foot to the side of that foot.
- Kick the other leg up to the fingertips of your outstretched arm as you pivot.
- Step forward as you bring the leg you just kicked back to the ground.
- Pivot 180 degrees on the ball of your leading foot as soon as it hits the ground.
- Kick the other leg up to the fingertips of your other outstretched arm.
- You should feel a slight stretch in your groin.
- Repeat for the duration of the movement.
Alternatives & Variations to Walking Side Kicks Half Turn
1. Fan Stretch
9.1 mSCORESWAPPED 526 TIMESFan Stretch is a flexibility exercise that targets the muscles in your legs and lower back. By slowly reaching forward and sweeping your arms in a fan-like motion, you can effectively stretch out these muscle groups. This is a great way to improve overall flexibility and mobility, especially for athletes who need a full range of motion in their lower body.
2. Butterfly Stretch
3 mSCORESWAPPED 416 TIMESButterfly Stretch is an essential flexibility exercise that targets the inner thighs, groin, and lower back. By sitting upright with your feet together and knees bent outwards, you gently press your knees toward the ground. This stretch helps improve hip mobility and can alleviate tension in the lower back. It’s excellent for maintaining flexibility and reducing the risk of injury.
3. Lateral Lunge Stretch
3.8 mSCORESWAPPED 210 TIMESLateral Lunge Stretch is a mobility exercise that targets your hip flexors, adductors (inner thighs), and hamstrings. By stepping to the side and lowering your hips, you can deeply stretch these muscle groups. This exercise helps to improve flexibility and range of motion in your lower body, making it a great addition to warm-ups or cooldowns.
4. Frog Stretch
4.1 mSCORESWAPPED 85 TIMESFrog Stretch is an excellent exercise for improving hip mobility and flexibility. This stretch primarily targets the hip adductors and can help alleviate tightness in the groin and inner thigh areas. By positioning your knees wide apart and lowering your hips towards the ground, you can achieve a deep stretch that enhances your range of motion. This is particularly beneficial for those who perform a lot of squats or lunges, as it can help improve overall lower body mobility.
5. Standing Hip Adduction
61.4 mSCORESWAPPED 66 TIMESThis isolation exercise primarily targets the adductors. By targeting each side individually, you can more easily identify and address imbalances between sides. This exercise can help improve lower body strength and hip stability.
- Intermediate
- Adductors
6. Lateral Leg Swing
7.5 mSCORESWAPPED 47 TIMESLateral Leg Swing is a dynamic, bodyweight exercise that primarily targets the hip flexors and adductors. By swinging your leg out to the side and back across your body, you add a mobility and dynamic flexibility component to your workout. This movement is great for warming up, improving hip mobility, and activating the smaller stabilizing muscles around your hips.
7. Loop Band Standing Hip Adduction
50.7 mSCORESWAPPED 34 TIMESThis exercise is a loop band variation of the Standing Hip Adduction. The loop band allows for greater resistance than the bodyweight variation. This exercise primarily targets the adductors, and is an effective way to help improve lower body strength and hip stability.
8. Half Center Split
3.9 mSCORESWAPPED 33 TIMESHalf Center Split is an advanced stretching exercise that aims to improve your flexibility in the inner thighs, hamstrings, and lower back. By sitting with one leg extended out to the side and the other leg bent inward, you can focus on deep stretching one side of your body at a time. This makes it easier to identify and address imbalances in flexibility between sides. It's a great addition to any flexibility or mobility routine, particularly for athletes in sports requiring significant lower body flexibility.
9. Prone Hip Circle
4.8 mSCORESWAPPED 27 TIMESThis exercise primarily targets the muscles in and around your hips. By targeting each side individually, you can identify and address imbalances between sides. This exercise improves hip mobility, and enhances overall lower body stability and control.
10. Hurdle Step Over
6.7 mSCORESWAPPED 26 TIMESHurdle Step Over is an agility and coordination exercise that primarily targets the hip flexors, hamstrings, and glutes. This bodyweight movement involves stepping over a hurdle or object, ensuring to lift your knee high to avoid contact. It's great for improving balance and functional strength, and can help reduce the risk of injury in sports requiring quick, agile movements.