Exercise guide
Standing Side Kick
- Intermediate
- Compound
- Rep-based
- Hips
- Lower legs
The Standing Side Kick is a functional unilateral movement that builds lateral hip strength, core stability, and balance. It primarily targets the glutes and obliques while requiring significant stabilization from the standing leg's quadriceps and calves.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your core braced.
- Shift your weight onto your left leg, keeping a slight, soft bend in the knee for stability.
- Bring your hands up to chest height in a guard position or extend them out to the sides for balance.
How to do it
- Lift your right knee toward your chest (chambering) while slightly tilting your torso to the left.
- Exhale as you forcefully extend your right leg out to the side, leading with your heel and keeping your toes pointed forward.
- Inhale as you retract your knee back to the chambered position with control, resisting gravity.
- Complete all reps on one side before switching to the other to maintain constant tension.
Form checklist
- Keep your standing foot rooted firmly into the floor to maintain balance.
- Avoid leaning your upper body too far; stay as upright as possible to maximize oblique engagement.
- Ensure your kicking foot stays flexed with the heel higher than the toes.
- Keep your core tight throughout the movement to prevent arching your lower back.
Pro tips
- Focus on the 'chamber' and 'recoil' phases; the control shown when pulling the leg back is just as important as the kick itself.
- Squeeze your glutes at the point of full extension to maximize the contraction of the hip abductors.
Make it harder
- Add a three-second isometric hold at the peak of the kick to increase time under tension.
- Perform the movement while wearing a mini-resistance band just above your knees or around your ankles.
Frequently asked
- What muscles does the standing side kick work?
- The standing side kick primarily targets the adductors, glutes, and hip flexors, and also works the hamstrings, obliques, and quadriceps as secondary muscles.
- What equipment do you need for the standing side kick?
- The standing side kick requires no equipment — just your body weight.
- Is the standing side kick good for beginners?
- The standing side kick is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Cable Squat Side Leg KickIntermediate · adductors, glutes, and hip flexors
- Dumbbell Around Hip Hand To Hand Single Leg BalanIntermediate · adductors, glutes, hamstrings, hip flexors, and quadriceps
- Hip - AbductionIntermediate · adductors, glutes, and hip flexors
- Rope Pull Side StepIntermediate · adductors, glutes, hamstrings, hip flexors, and quadriceps