Squat Side Power Kick

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.
2. Hold your hands in a 'guard' position in front of your chest or chin to maintain balance.
3. Engage your core and keep your chest upright with your weight distributed through your mid-foot and heels.

How to do it

1. Inhale as you lower into a squat, keeping your back flat and knees tracking over your toes until thighs are parallel to the floor.
2. Exhale as you drive through your heels to stand up explosively, shifting your weight onto your left leg.
3. Chamber your right knee toward your chest, then extend the leg into a powerful side kick, striking with your heel.
4. Retract the kicking leg quickly to the center and lower back into a squat to repeat the movement on the opposite side.

Form checklist

• Keep your chest up and avoid rounding your lower back during the squat phase.
• Pivot slightly on the standing foot during the kick to protect the knee and increase reach.
• Flex your foot (toes toward shin) and lead with the heel during the side kick.
• Maintain a tight core throughout the transition to prevent the torso from leaning excessively.

Pro tips

• Focus on the 'chamber' phase—pulling the knee high before extending—to maximize glute medius and oblique activation.
• Imagine striking a solid target to increase the mind-muscle connection and explosive power of the kick.

Make it harder

• Add a vertical jump at the top of the squat before transitioning into the side kick for increased plyometric intensity.
• Hold a light pair of dumbbells or wear ankle weights to increase the resistance on the legs and core.

Frequently asked

What muscles does the squat side power kick work?

The squat side power kick primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the squat side power kick?

The squat side power kick requires no equipment — just your body weight.

Is the squat side power kick good for beginners?

The squat side power kick is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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