Squat, kick, repeat, your hips will thank you later.
Control the kick. Stay tall through your core so you don't tip toward the kicking leg.
Each rep pairs a full bodyweight squat, where the quads do the lifting, with a lateral kick that fires the glutes on the side of the hip as the standing leg fights to keep you balanced. Alternating sides means every squat flows into a single-leg balance moment, which sneaks in stability work the plain squat never asks for. It fits conditioning circuits and warm-ups where you want legs, hips, and balance trained in one continuous move.
Only as high as you can lift the leg without leaning your torso away. A controlled kick at hip height or below beats a high kick that tips you sideways every time.
You are probably rushing out of the squat and throwing the leg. Stand fully first, brace your core, then lift the leg with control, the wobble fades as the standing hip gets stronger.
Both, depending how you run it. Slow and controlled it is leg and hip work with a balance challenge, done briskly for time it becomes proper conditioning that still trains the lower body.
