Rocking Side-to-Side Leg Exercises

Turn on some tunes and be prepared to work your legs with side-to-side squatting exercises. There are several rocking side-to-side exercises that will help to strengthen not only your legs, but also your core and arms. Squatting exercises combined with a kick – either to the front, back or side -- tone many major muscles in your lower body and will provide you with a well-rounded workout routine. Repeat these side-to-side exercises two to three times.

  1. A Rocking Warm-Up

    • If working out to the rhythm of music is your thing, turn on some upbeat music. Start your warm-up by marching in place for three to five minutes. To continue your warm-up, step to the right with your right foot and tap your left toes on the ground next to your right foot. Repeat on the other side. After a few moments, add in your upper body. When you step to the right, reach your left hand overhead. When you step to the left, reach your right hand overhead. Continue for one to two minutes.

    Squat, Kick to the Front

    • Squatting strengthens the gluteal muscles, quadriceps, hamstrings and calves. This squatting exercise adds a front kick, and can be completed in time to your music. Step your feet slightly wider than hip-distance apart, simultaneously shifting your sitting bones down toward the ground. As you come into your squat, slightly lean your torso to the left and kick your right leg to the front. Place your right foot back on the ground, coming back into the squat. Kick with your left foot. Keep your hands in fists at chest height, or to work your upper body, punch your opposite hand when you kick. Continue alternating between sides for four reps. As you squat, make sure your feet and knees face forward. If you’re new to kicking, keep your kicks low. Never lock your knee when you kick.

    Squat, Kick to the Side

    • In this next exercise you’ll continue to rock side-to-side as you squat and bring your kick to the side. This exercise not only strengthens the major muscles of the legs, but also uses the core muscles as stabilizers. For this exercise, once more, come into a squat. Lean your torso to the left and kick your leg out to the right. Squat once more, and kick to the left. Keep your hands in a fist at chest height, or punch with the opposite hand to the leg that's kicking. Repeat four times. Keep the foot of your kicking leg flexed and pointing forward.

    Squat, Kick to the Back

    • In this next exercise, you’ll continue to squat, but add a kick to the back. In addition to the legs, this exercise targets the muscles of the back. Come into a squat. As you stand up from your squat, kick your right leg behind you and reach both hands forward. Squat again and kick the left foot back. Repeat four reps. Hold your core muscles in strong to protect your lower back. As you kick, keep your foot flexed with your toes pointing toward the ground.