Side Kick Through
Side Kick Through Exercise Description
The Side Kick Through is a ground-based, bodyweight rotational drill performed from a quadruped hover. It targets the obliques and broader anterior core to control trunk rotation while demanding shoulder and scapular stability from the supporting arm. Hips and legs contribute through coordinated rotation and leg extension, challenging mobility and control without external load. The movement teaches you to maintain a neutral spine under rotation, keep the supporting shoulder stacked over the wrist, and control pelvic position as the leg travels laterally. Expect a crisp, controlled kick-through rather than a high, swinging leg—prioritizing core tension, joint alignment, and smooth transitions.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques
- Assisting Muscles: Internal Obliques
- Stabilizing Muscles: Multifidus, Serratus Anterior, Subscapularis, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Side Abs
- Movement Direction: Rotational
- Muscle Position: Lateral
- Gender: Male
How To Do The Side Kick Through Exercise
‘- Start in a quadruped hover: hands under shoulders, knees under hips, toes tucked, knees hovering just off the floor.
– Spread fingers, press the floor away, and set a neutral spine with the head in line with the torso.
– Brace the abdomen and keep the ribcage stacked over the pelvis.
– Lift one hand and the opposite-side foot to unweight that corner.
– Rotate your hips and shoulders toward the lifted hand while pivoting on the planted hand and foot.
– Thread the lifted-side leg under your body and extend it out to the side, heel driving away, toes dorsiflexed.
– Keep the supporting shoulder directly over the wrist, elbow soft, and scapula stable (no shoulder shrugging).
– Aim for level hips and a quiet lumbar spine—rotate through the thoracic spine and hips, not by arching or rounding the low back.
– Pause briefly with the kicking leg straight, free hand guarding near the face or chest.
– Reverse the path to return to the hover with control, then repeat to the other side.
Side Kick Through Tips
‘- Start in a quadruped hover with hands under shoulders, knees under hips, toes tucked, and knees just off the floor.
– Spread your fingers and actively press the floor away to create a solid base.
– Keep a neutral spine with your head in line with your torso and your ribcage stacked over your pelvis.
– Brace your abdomen before lifting one hand and the opposite-side foot to unweight that corner.
– Rotate hips and shoulders toward the lifted hand while pivoting on the planted hand and foot.
– Keep the supporting shoulder directly over the wrist with a soft elbow and stable scapula, avoiding any shoulder shrugging.
– Thread the lifted-side leg under your body and extend it out to the side, driving the heel away with toes dorsiflexed.
– Aim for level hips and a quiet lumbar spine, rotating through the thoracic spine and hips instead of arching or rounding your low back.
– Pause briefly with the kicking leg straight and the free hand guarding near your face or chest.
– Reverse the same path back to the quadruped hover with crisp, controlled movement, prioritizing core tension and smooth transitions.
Side Kick Through Beginner Introduction
The Side Kick Through is a dynamic bodyweight core exercise performed close to the ground, using a low hovering crawl stance as the base position. From this compact setup, the body rotates so that one leg shoots out to the side while the opposite hand leaves the floor, creating a flowing, martial-arts-style “kick” shape. Throughout the motion, the side abs and overall core work hard to guide the twist of the torso, while the supporting arm and shoulder provide a solid pillar underneath.
Because the body pivots around one hand and one foot, this movement highlights shoulder stability, hip rotation, and coordinated leg extension all at once. The midsection stays organized as the hips turn and the leg extends, encouraging precise control rather than a wild or high swing. The result is a smooth, athletic transition from the hover to the extended side position and back again, emphasizing balance, control of rotation, and a strong connection between shoulders, core, and lower body.