Side Squat
Side Squat Exercise Description
The Side Squat (lateral squat) is a bodyweight, frontal‑plane lower‑body movement. From a wide stance, you shift your hips toward one side, bending that knee while the opposite leg stays straight. It primarily targets the quadriceps and gluteus maximus of the working leg, with the adductors assisting as you push the hips back and return to center. The hamstrings and abductors contribute to hip control, while the core stabilizes the torso to maintain a neutral spine. This pattern builds strength and control around the hips and thighs without equipment and helps balance your squat training beyond straight‑ahead motions. Keep both heels grounded, the working knee tracking over the mid‑foot, and the trunk tall throughout to protect alignment and get the most from each repetition.
- Muscle Groups: Glutes, Hips, Quads
- Target Muscles: Gluteus Maximus, Vastus Lateralis
- Assisting Muscles: Adductor Magnus
- Stabilizing Muscles: Biceps Femoris - Long Head, Gluteus Medius, Longissimus, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Squat
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Outer Quad
- Movement Direction: Lateral
- Muscle Position: Lateral, Posterior
- Gender: Female
How To Do The Side Squat Exercise
‘- Stand tall with feet wider than shoulder‑width; toes forward or slightly turned out.
– Brace your core; set shoulders down and back; keep a neutral spine.
– Shift hips back and to one side, bending that knee; keep the opposite leg straight.
– Keep both feet flat; distribute pressure through the mid‑foot and heel of the working leg.
– Track the working knee in line with the second/third toe; keep the arch lifted.
– Lower only as far as you can without the heel lifting or the back rounding.
– Keep chest tall and pelvis square; reach arms forward if needed for counterbalance.
– Drive the floor away with the working foot to return to the center.
– Repeat to the other side, moving smoothly and under control.
– Avoid: knee caving inward, shifting onto the toes, trailing foot turning out or heel lifting, or losing spinal neutrality.
Side Squat Tips
‘- Take a wide stance with toes forward or only slightly turned out before you start.
– Brace your core and set your shoulders down and back to help maintain a neutral spine.
– Shift your hips back and to one side while keeping the opposite leg straight.
– Keep both feet flat on the floor, with pressure centered through the mid‑foot and heel of the working leg.
– Track the working knee in line with your second or third toe and keep the arch of the foot lifted.
– Lower only as far as you can without your heel lifting or your back rounding.
– Keep your chest tall and pelvis square as you move into and out of the side squat.
– Reach your arms forward if needed to help counterbalance and stay upright.
– Drive the floor away with the working foot to return to center smoothly and under control.
– Avoid letting the knee cave inward, shifting onto your toes, the trailing foot turning out or heel lifting, or losing spinal neutrality.
Side Squat Beginner Introduction
The Side Squat (lateral squat) is a side‑to‑side leg exercise that uses only bodyweight and a wide stance to challenge the lower body in a different direction than standard squats. Instead of moving straight down and up, the hips glide toward one leg while that knee bends and the other leg stays long, creating a single‑leg style squat on each side. Both feet stay rooted as the torso stays upright, so the movement feels grounded while shifting laterally.
This pattern spotlights the front of the thigh and glutes on the working side, with strong help from the inner thigh as the hips shift out and then return to the middle. The back of the thigh and outer hip assist with guiding the hip joint, while the core braces the trunk so the back stays naturally aligned. Because the movement alternates from one side to the other, it adds variety to lower‑body training and brings more balance between forward‑and‑back squats and sideways strength work.