Walking Side Kicks Half Turn
The Walking Side Kicks Half Turn is a dynamic mobility exercise that combines a forward step with a lateral leg swing and a 180-degree pivot. It targets the hip flexors and glutes while improving coordination, balance, and rotational core stability.
Because this movement requires significant coordination and balance, your AI coach analyzes your daily recovery metrics—specifically HRV and sleep quality—to determine if your nervous system is primed for this complex drill. If your recovery scores are low, the app may automatically suggest a stationary regression to ensure safety. Additionally, by tracking your RPE (Rate of Perceived Exertion), the system learns your mobility threshold and adjusts the recommended duration to optimize your warm-up without causing fatigue.
Form Cues
- Step forward firmly with your planting foot
- Kick your opposite leg out to the side with control
- Pivot on the ball of your standing foot as you turn
- Keep your chest lifted and core braced
- Control the landing to prepare for the next step
- Don't hunch your shoulders forward
- Don't kick higher than your flexibility allows
- Don't let your standing heel drag during the pivot
- Don't swing your arms wildly for momentum
Common Mistakes
- Rounding the upper back
- Losing balance during the turn
- Kicking too aggressively
- Planting the foot flat preventing the pivot
- Disengaging the core
Muscles Worked
This exercise primarily targets the hip abductors and glutes, actively engaging them to lift the leg laterally while the standing leg stabilizes the pelvis. The core musculature, particularly the obliques, acts as a secondary driver to control the momentum of the torso during the 180-degree rotation.
Primary
Secondary
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