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Side Kicks - What it Works
Focus: Lowerbody
Type: Combat
Difficulty: level 3 of 5

Stand in a fighting stance with your guard up. Lift your kicking knee up and across your body, pivot on your standing foot, and drive your heel straight out to the side, pushing through an imaginary target. Snap the leg back to the chambered position before setting it down. The chamber is what separates a side kick from a leg swing - knee up first, kick second, every single time.

Works: glutes, quads, hips, obliques

Breathing: Exhale sharply as you kick, inhale as you re-chamber.

Common Mistakes: Skipping the chamber and swinging a straight leg, kicking with the toes instead of the heel or blade of the foot, and collapsing the torso so far over that balance disappears.

Make Easier: Kick low, at shin or knee height, hold onto a wall or chair for balance, or build the pattern with Side Leg Raises (Standing) first.

Make Harder: Kick slowly and hold each extension for a 2-count, or move on to Hook Kicks for a bigger technical challenge.

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