Squat and Side Kick
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Hamstrings
- Equipment
- Body weight
- Movement pattern
- Squat
Steps
- 1 Stand with your feet shoulder-width apart and your hands clasped together at your chest.
- 2 Lower your hips into a squat, bending your knees and pushing your glutes back as if sitting in a chair.
- 3 Descend until your thighs are parallel to the floor, keeping your chest upright.
- 4 Drive through your heels to return to a standing position.
- 5 Immediately lift one leg and forcefully kick it out to your side, extending your leg fully.
- 6 Bring your leg back down to the starting position.
- 7 Repeat the squat, then kick out with your opposite leg.
