Squat kick

Legsintermediaterepsno equipment

A bodyweight squat followed by a front kick: after standing up from the squat, one leg snaps forward to hip height with the foot flexed, then returns and the next squat follows with a kick from the other leg. Legs, glutes and core work together with a balance and coordination demand.

How to do it

1. Stand with the feet hip-width apart, hands clasped in front of the chest.
2. Squat down with the chest up until the thighs are about parallel to the floor, heels on the floor.
3. Drive up to standing and, without pausing, kick one leg forward to about hip height with the knee extending and the foot flexed; keep the trunk upright, not leaning back.
4. Bring the foot back under the hip with control, squat again and kick with the other leg. One rep = squat + kick.

Muscles worked

Main: quads, glutes
Supporting: hamstrings, abs, calves