How to Do a Split Squat with a Side Kick for a Leg Workout

Learn how to do the split squat with side kick for a female leg workout from personal trainer Erin Sharoni in this Howcast workout video.

Transcript

Hey. My name is Aaron, and I'm a former US Junior Olympics certified swim coach and personal trainer. And fitness is my passion. So I cannot wait to share it with you guys.

Next up, we're going to do a split squat with a side kick. So it's like a triple whammy here, guys. Alright? So come to your step. Whatever you're using as your step. Get into your squat position. Alright? So your weight should be distributed evenly between both feet. You're going to squat down. And when you come up, lift the leg to the sides. You feel a nice contraction here. Okay? So squatting down, lift the legs to the side. When you squat down, make sure that the weight is in the heels. Just because you're in a split squat doesn't mean that your squat form should change. Okay? So make sure that the weight is even and centered, and that your back is sitting back in your heels.

So squatting down, and up. And come down nice and light. Don't do this. Alright? Squatting down, and up. Now you're going to do ten of those. And when you get to the tenth one, you're going to stay in the top, and you're going to pulse. So this is nice because it forces you to use your core for balance. Okay? If your balance is not good, you can hold onto a chair, or a body bar as we did before. And just lifting the leg, pulsing up and down. Feel a nice burn there. And you'll do ten to 20 of those. Come down, and switch sides. So the same thing on this side. Right? Same position, weight back in your heels, body nice and straight, come up and out to the side. Squat down, up out to the side, exact same thing, just on the other side. And pulsing out, for ten to 20 reps. Or until you really can't do any more.

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