Exercise

Side Kick

Glutes Bodyweight bodyweight reps

Also works: Quadriceps, Hamstrings, Calves, Abs

How to do it

Stand tall in a fighting stance, feet hip-width, hands up, core braced.
Shift weight to the supporting leg, bend it slightly, and pivot the supporting foot so toes turn away from the kicking side.
Lift the opposite knee toward the chest (chamber), heel tucked, toes pulled back, hips stacked.
Extend the leg out to the side, driving the heel toward the target at about hip height; keep the knee soft—do not lock out.
Keep torso upright and pelvis level; maintain a neutral spine throughout.
Briefly hold, then re-chamber the knee along the same path.
Lower the foot to the floor under control and repeat; switch sides evenly.

In FYL you log the Side Kick as bodyweight reps — every set counts toward your volume, PRs and XP.