Weighted Squat Side Leg Kick

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.
2. Hold a weight (dumbbell or kettlebell) at chest height in a goblet position, or keep hands behind your head if using body weight.
3. Engage your core and pull your shoulder blades back to maintain a tall, upright posture.
4. Distribute your weight evenly across both feet, focusing on the 'tripod' foot position (heel, big toe, pinky toe).

How to do it

1. Inhale and lower your hips back and down into a squat until your thighs are at least parallel to the floor, keeping your chest lifted.
2. Exhale and drive through your heels to return to a standing position with explosive control.
3. As you reach the top of the squat, shift your weight onto your left leg and kick your right leg out to the side as high as comfortable without tilting your torso.
4. Lower the right foot back to the starting width and immediately descend into the next squat, alternating the kicking leg on the next ascent.

Form checklist

• Keep your knees tracking over your toes during the squat; do not let them cave inward.
• Maintain a neutral spine and avoid leaning excessively to the opposite side during the leg kick.
• Keep the toes of the kicking foot pointed forward rather than up to ensure glute medius engagement.
• Ensure the standing leg remains slightly bent and stable during the abduction phase.

Pro tips

• Focus on a 'mind-muscle connection' by squeezing the side of your hip (glute medius) at the peak of the lateral kick.
• To maximize oblique involvement, crunch your elbow toward the rising hip during the kick phase.
• Control the descent of the kicking leg rather than letting it drop to maintain constant tension.

Make it harder

• Place a mini-resistance band just above your knees to increase the load on the hip abductors.
• Add a 2-second pause at the bottom of the squat and a 1-second hold at the peak of the side kick.

Frequently asked

What muscles does the weighted squat side leg kick work?

The weighted squat side leg kick primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors as secondary muscles.

What equipment do you need for the weighted squat side leg kick?

The weighted squat side leg kick uses dumbbell.

Is the weighted squat side leg kick good for beginners?

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

Related exercises

• Back Shuffle Side KickoutIntermediate · calves, glutes, hamstrings, and quadriceps
• Barbell Band Assisted DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Bench Lateral Step UpIntermediate · calves, glutes, hamstrings, and quadriceps
• Barbell Paused Sumo DeadliftAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius