Side kick-through

The side kick-through is a full-body movement that involves isometric holds and moving the body through different ranges of motion, beginning in a bear crawl position. The difference between a side kick-through and a sit-through is that your butt stays off the ground throughout the entire rep. It is commonly performed in bodyweight circuits and animal-style flows, but can also work for reps on its own or as part of a dynamic warm-up or mobility sequence.


  1. Increases thoracic mobility and core bracing
  2. Increases core strength, as well as full-body coordination and balance
  3. Trains shoulder extension and stability
  4. Greater challenge to obliques than sit-through

Side kick-through Images


Side kick-through Instructions

Side kick-through muscle diagram
  1. Bend down so that your hands are on the ground and your feet hip-distance a part. Your shoulders should be stacked over your wrists, your knees bent to 90 degrees, your back flat, and abs engaged. This will be your starting position.
  2. Lift one hand off the ground and bring your opposite foot off the floor. Rotate your hips as you bring your leg through kicking it out to the opposite side.
  3. Rotate your hips back and kick your opposite foot through while switching hand placement on the ground.
  4. Repeat for the recommended number of repetitions.