Side Kick Through
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
Side Kick Through is a bodyweight strength movement that builds rotational core strength and hip mobility by driving one leg under and across the body from a bear-crawl position. It challenges the obliques, hip flexors, glutes, and shoulders simultaneously, making it a practical choice for developing core stability and athletic movement patterns.
How to do the Side Kick Through
- 1Start on all fours with your hands directly under your shoulders, knees under your hips, and toes tucked. Lift your knees one to two inches off the floor so your weight is on your hands and the balls of your feet.
- 2Shift your weight onto your left hand and left foot, rotating your hips slightly to the right to create space.
- 3Sweep your right leg forward and across your body, kicking it through the gap between your left hand and left foot toward the left side.
- 4As the right leg drives through, rotate your torso to follow — your left hip will rise and your body will face partially upward at the end of the kick.
- 5Keep your hips elevated throughout; do not let them sink to the floor during or after the kick.
- 6Extend the kicking leg as fully as the stretch allows, then pause briefly in the end position.
- 7Reverse the movement under control: pull the right leg back through and return to the bear-crawl starting position.
- 8Complete all reps on one side, then switch — shift weight to the right hand and foot and kick the left leg through.
Form tips
- Keep your hips high throughout the movement. Letting them drop reduces the rotational range and shifts load away from the core.
- Stack your supporting shoulder directly over your supporting hand at the start of each rep to maintain a stable base.
- Use a slow, deliberate tempo on both the kick and the return. Speed hides compensation; control builds strength.
- Exhale as you kick through and inhale on the return to maintain intra-abdominal pressure.
Common mistakes
- Dropping the hips to the floor during the kick — this eliminates the core and oblique challenge and turns the exercise into a passive stretch.
- Rushing the kick through — swinging momentum instead of actively driving the leg reduces muscular demand and increases the risk of losing balance.
- Collapsing the supporting shoulder — allowing the elbow to bend or the shoulder to shrug places excessive stress on the joint and destabilizes the entire movement.
- Losing core tension mid-rep — a relaxed midsection causes the lower back to sag and prevents efficient hip rotation.
- Planting the foot instead of staying on the ball of the foot — flat feet limit your ability to pivot and rotate, reducing the movement's effectiveness.
Frequently asked questions
What muscles does the Side Kick Through work?
The Side Kick Through primarily targets the obliques and broader core musculature through rotational demand. The glutes and hip flexors drive the kicking leg, the shoulders and wrists bear load as the supporting base, and the hip abductors control the lateral sweep. Because no single primary muscle is isolated, it functions as a full-torso coordination exercise.
Is the Side Kick Through suitable for beginners?
It can be, but beginners should first be comfortable holding a bear crawl position with hips elevated for at least 20–30 seconds. If wrist or shoulder stability is limited, build that foundation first. Start with slow reps, focusing on keeping the hips up and the supporting arm straight before adding speed or volume.
How many reps and sets should I do?
For most training contexts, 3 sets of 8–12 reps per side works well. Because the movement is technique-dependent, prioritize quality over rep count. If form breaks down before 8 reps, reduce reps and rebuild. It fits naturally as a core warm-up, a circuit station, or a finisher.
How do I progress the Side Kick Through over time?
Progress by increasing the range of the kick, slowing the tempo, or adding reps before adding sets. A more advanced variation links continuous alternating kicks without pausing in the start position between reps. You can also add a push-up between each kick-through to increase upper-body demand.
Why does my supporting shoulder hurt during this exercise?
Shoulder discomfort usually means the supporting arm is not fully locked out or the shoulder is rolling forward instead of packing back into the socket. Focus on pressing the floor away, keeping a slight external rotation in the arm, and ensuring the shoulder blade stays stable rather than winging. If pain persists, reduce range and assess wrist and shoulder mobility separately.
