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All exercises

Side kick

Intermediate

Side kick is a compound bodyweight exercise for the abductors, also working the glutes, quads, hamstrings, calves, abs, and obliques.

What it works

Primary muscle

Abductors

Also works

GlutesQuadsHamstringsCalvesAbsObliques

Equipment
Bodyweight
Movement
Conditioning
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand tall in a fighting stance, feet hip-width, hands up, core braced.
  2. 2Shift weight to the supporting leg, bend it slightly, and pivot the supporting foot so toes turn away from the kicking side.
  3. 3Lift the opposite knee toward the chest (chamber), heel tucked, toes pulled back, hips stacked.
  4. 4Extend the leg out to the side, driving the heel toward the target at about hip height; keep the knee soft—do not lock out.
  5. 5Keep torso upright and pelvis level; maintain a neutral spine throughout.
  6. 6Briefly hold, then re-chamber the knee along the same path.
  7. 7Lower the foot to the floor under control and repeat; switch sides evenly.

What to do instead

  • Front leg hook kickBodyweight
  • Front snap kickBodyweight
  • Heel push kickBodyweight
  • Roundhouse kickBodyweight
Logged today · 1 min restSide kick

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