1. Perform the exercise on the same side until you feel your leg fatigued. 

2. Jump and land on the standing leg with each kick.

3. Perform the exercise with your hands on your waist.

4. Perform with double kicks on each side.

5. Perform the exercise while standing on your toes to challenge your balance




1. Warm up before you perform this exercise. 

2. Always lean at an appropriate angle to avoid hip injury.

3. Be aware of your surroundings. 

4. Avoid this exercise if you are pregnant. 

5. If you experience any pain in your hip or leg, stop immediately.


1. Uses the entire body

2. Improves balance and coordination.

3. Helps build strength in your legs.

4. Increases flexibility in your shoulders.

5. Easy on joints.  ​


How to Perform


​Starting Position:


Stand with your feet shoulder-width apart and feet together. Bring your arms down beside you in a neutral position. Let your arms hang loosely by your sides. You should feel comfortable standing in this position. 




Lean to your right side, bend your left leg, and kick it sideways. Keep your right foot firmly on the floor. Scull your arms together to your right side as far as you can. Then pull your arms back toward your body, bend your left leg and bring it down again. Return to the starting position and repeat on the other side. Alternate your legs on both sides until your breathing becomes difficult. 




Exhale as you kick your leg sideways, breathe in and exhale. And inhale as you return to the standing position. ​

Play button to reveal a gif
underwater view of character performing side kicks on both sides
Underwater view of character standing in shallow water

Muscles Worked

​Your hamstrings and quadriceps muscles are the primary muscles used as you kick. Your outer thigh muscles are also engaged as you lift your leg sideways. This is a great exercise for your abs as you tuck your knees. In addition, your abs take most of the work keeping your body balanced. The arm movement works your shoulder and upper back muscles.

Underwater view of a character doing side kick in shallow water
Underwater view of a character doing side kick in shallow water
30 December 2022

Side Kicks in the Pool

​Standing side kicks is a low-impact exercise that tones and strengthens the hips, thighs, and abs. This exercise requires good posture, balance, and core stability. It can be used as a warm-up, a cool-down, or as a main workout. Below you’ll find a comprehensive guide to do this exercise, beside its benefits and variations. ​


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