Squat Kicks


  • Start Position:
    • Stand with the feet approximately shoulder-width apart and the toes pointing comfortably forward or slightly outward.
    • Keep the knees relaxed, the torso upright and the abdominal muscles gently engaged.
    • Raise both fists in front of the chin in the Defense Position, keeping the elbows comfortably bent.
    • Maintain balanced body weight over both feet and allow sufficient space for alternating kicks.
  • Description:
    • Squat Kicks combines lower-body squats with alternating left and right kicks in a cardio kickboxing exercise.
    • Begin with a controlled squat, pause briefly, and return to standing before performing a left kick.
    • Repeat the squat and follow with a right kick.
    • Continue alternating kicking legs while maintaining balance and proper squat technique.
    • This exercise emphasizes lower-body strength, coordination, balance and cardiovascular conditioning.
  • Sequence:
    1. Step 1 - Squat: Bend at the hips and knees, lowering into a comfortable squat while keeping the heels grounded and the knees aligned with the feet. Pause briefly at a controlled depth.
    2. Step 2 - Left Kick: Return to the starting position, transfer body weight onto the right leg and perform a controlled kick with the left leg. Retract the kicking leg and return to a balanced stance.
    3. Step 3 - Squat: Perform another controlled squat, maintaining an upright chest and comfortable spinal alignment. Pause briefly before returning to standing.
    4. Step 4 - Right Kick: Return to the starting position, transfer body weight onto the left leg and perform a controlled kick with the right leg. Retract the kicking leg and regain balance.
    5. Step 5 - Repeat: Continue alternating squats with left and right kicks, maintaining a controlled pace and consistent technique.
  • Precautions:
    • Squat only to a comfortable depth while maintaining heel contact, balance and natural spinal alignment. Partial squats are acceptable and should not be considered improper technique.
    • Keep the knees aligned with the direction of the feet during squats. Avoid allowing the knees to collapse inward or forcing the hips below a comfortable range of motion.
    • Return to a stable standing position before transferring weight onto one leg for a kick. Avoid excessive leaning or sudden changes in balance.
    • Keep kicks at a comfortable height and avoid snapping or locking the kicking knee. Perform all kicking movements without contact.
  • Notes:
    • Beginner variation: Use shallow squats and substitute alternating knee lifts for kicks. Pause briefly between movements to regain balance.
    • Lower-intensity variation: Perform the squats and kicks slowly, using smaller movements and additional recovery time between repetitions.
    • Higher-intensity variation: Gradually increase the tempo or add controlled punches between kicks, provided squat alignment and balance remain consistent.
    • Teaching suggestion: Practice the squat and kicking movements separately before combining them. The original routine does not specify a particular kicking technique, so instructors may select a controlled kick appropriate to participant ability.
    • Exercise contributed by Keith Muller.
    • For additional technique information, see Cardio Kickboxing Basics.