Intermediate

Side Kickthrough

The side kickthrough is the gateway rotational move in ground flow and the best place to learn to switch on three limbs. You lift one hand, drive the opposite leg out to the side, and open the hips toward the ceiling before threading back. It trains the obliques, glutes, and pressing shoulder in one clean rep, and it feeds directly into the underswitch. Great as a warm-up primer or a low-impact core finisher.

Equipment
Body Weight
Body part
Abs, Shoulder
Type
Balance, Functional
Browse by movement
Rotation
Muscles worked
Target
Abdominal External Oblique, Deltoid Anterior, Gluteus Maximus
Secondary
Triceps Brachii Long Head, Triceps Brachii Lateral Head, Rectus Femoris, Vastus Lateralis
Tertiary
Trapezius Lower, Gluteus Medius, Erector Spinae

How to do it

  1. 1

    Begin in a beast hold with knees hovering and back flat.

  2. 2

    Shift weight to three limbs, lift the right hand, and kick the left leg out to the right side.

  3. 3

    Rotate the hips so the chest opens partway toward the ceiling as the leg extends.

  4. 4

    Plant the extended foot lightly, reaching the free arm out for balance.

  5. 5

    Thread the leg back under the body to return cleanly to the beast hold.

  6. 6

    Alternate sides for the prescribed reps.

Tips

  • Keep the kicking foot skimming just above the floor so the movement stays controlled, not thrown.
  • Press hard through the supporting hand to keep that shoulder packed and stable.
  • Fire the glutes to lift the hips as you open; do not let the pelvis drag on the ground.

Variations

Common mistakes

  • The hips only rotate a few degrees instead of opening toward the ceiling, so the leg swings out without the chest and torso actually turning with it.
  • Once the kicking leg is fully extended, the supporting arm often buckles at the elbow since it is now holding more weight than it did in the four-point beast hold.
  • Rushing the thread-back under the body before the hips have squared up again leaves the next rep starting from an already-twisted position.
  • The free arm flails for balance instead of reaching out with purpose, usually a sign the hips opened faster than the shoulder could stabilize.

Frequently asked

How many reps of the side kickthrough should you do when you are new to the exercise?
Do 3 sets of 6 to 8 reps per side, alternating sides each rep, and stop a set early if the supporting shoulder starts to shake rather than grinding out sloppy reps. Progress by adding reps before trying to speed up the tempo.
How do you make the side kickthrough easier or harder?
Make it easier by planting the kicking foot down fully for a beat instead of threading straight back through, giving yourself a moment to reset. Make it harder by pausing briefly with the hips fully open and the chest rotated toward the ceiling before threading the leg back.
What is the side kickthrough good for?
It trains the obliques, glutes, and a single pressing shoulder together in one rotational rep, making it a useful warm-up primer or low-impact core finisher that also feeds directly into flow-based training. It is a poor choice for a shoulder that is already fatigued or sore, since briefly bearing full weight on one arm is exactly when that joint is most exposed.

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