Master the side kick and with every kick you’ll get double the core activation of a crunch… and then some.

Do the simple side kick right and you’ll get twice the core activation of a crunch, and that’s just the beginning. Knock out a few sets of side kicks and you’ll raise your heart rate, burn calories and get a killer butt and leg workout. What’s more you’ll improve hip strength and mobility too.

How to do the perfect side kick

  • Set the heel of your supporting leg towards the direction of your kick
  • Lift your kicking leg, bring your knee across the body and extend your leg
  • Keep your heel up and your toes down.
  • Strike with the outside of the foot.
  • Retract the knee and bring your foot down.

TIP: Maintaining good form is the secret to side kick success. Start off by striking at knee height. As you progress raise the target zone to thigh or hip level.

Why the side kick works

The side kick works all the major lower body muscle groups, particularly the quads, glutes and outer thighs. Side kicks also automatically use the muscles of our core. We call this reactive core training, where our core gets stronger because the side kick forces these muscles to automatically respond. You can find out more about martial arts training and its reactive core training benefits here.

With no need for equipment you can power through sets of side kicks any time you please, so what are you waiting for? Sharpen your side kick technique and you’ll be in midriff tops and skinny jeans in no time.

Alternatively, you can enjoy the benefits of the side kick and many other key MMA moves in a BODYCOMBAT workout.

Also in Fit Planet