Side Kick Through

Muscles worked

Setup

1. Start in a quadruped position on your hands and toes with knees hovering 2 inches off the floor.
2. Position your hands directly under your shoulders and knees directly under your hips.
3. Engage your core and maintain a flat, neutral spine.

How to do it

1. Lift your right hand and left foot simultaneously while rotating your hips to the right.
2. Pivot on your right foot and thread your left leg through the space, extending it straight out while keeping it hovering off the floor.
3. Exhale as you kick through, pulling your right elbow back to open your chest toward the side.
4. Inhale as you reverse the movement to return to the starting beast position, then immediately repeat on the opposite side.

Form checklist

• Keep your supporting shoulder 'packed' and stable, away from your ear.
• Maintain a low center of gravity by keeping your knees close to the ground during transitions.
• Ensure the kicking leg stays parallel to the floor without touching it.
• Keep your core tight to prevent your hips from sagging during the rotation.

Pro tips

• Focus on the 'pull' of the non-supporting arm; driving the elbow back helps rotate the thoracic spine and engage the obliques.
• Maintain a 'soft' elbow on the supporting arm to ensure the muscles are doing the work rather than locking out the joint.

Make it harder

• Increase the tempo to transform the movement into a high-intensity cardiovascular challenge.
• Add a 'sit-through' pause at the end of the kick, holding the extension for 2 seconds to maximize time under tension.

Frequently asked

What muscles does the side kick through work?

The side kick through primarily targets the glutes and quadriceps, and also works the adductors, hamstrings, and hip flexors as secondary muscles.

What equipment do you need for the side kick through?

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

Is the side kick through good for beginners?

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

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