Side Split Squat
Master the side split squat to build powerful inner thighs and glutes. This unilateral exercise improves hip mobility and lower body strength effectively.
- Movement
- Compound
- Force
- Push
- Per set
- 45s
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Side Split Squat
Description
A side split squat is a lower-body exercise that focuses on the quads, glutes, and hamstrings. The side split squat is performed by taking a wide stance with the toes pointed outward and squatting to one side.
Save Side Split Squat to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Side Split Squat
- 01Setup
Stand with your feet wider than shoulder-width apart, toes pointed slightly outward (about 45 degrees), and arms extended forward for balance.
- 02Setup
Engage your core, keep your chest lifted, and maintain a neutral spine throughout the movement.
- 03
Shift your weight to one side, bending that knee and pushing your hips back as if sitting into a chair, while keeping the other leg straight.
- 04
Descend until your working thigh is parallel to the floor or as deep as your mobility allows, ensuring your bent knee tracks over your toes.
- 05
Drive through the heel of your bent leg, extending your knee and hip to return to the starting wide stance.
Tips
- Maintain an upright torso by keeping your chest proud and core braced, preventing your back from rounding during the squat.
- Actively push your bent knee outward, ensuring it tracks in line with your toes to protect your knee joint and engage your glutes effectively.
- Control the lowering phase of the squat, taking 2-3 seconds to descend, which increases muscle time under tension and improves strength.
- Keep the non-squatting leg completely straight with its foot flat on the floor to maximize the stretch and engagement of the inner thigh on that side.
Common mistakes
- Rounding your back compromises spinal safety and reduces muscle activation; instead, keep your chest high and engage your core throughout the movement.
- Allowing your bent knee to cave inward puts undue stress on the knee joint; actively push your knee out so it aligns with your second and third toes.
- Lifting the heel of your working leg reduces stability and glute activation; ensure your entire foot, especially the heel, remains firmly planted on the floor.
In the Ellim app, Side Split Squat unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train side split squat?
Get Ellim — FreeQuestions
Is Side Split Squat good for beginners?
Side Split Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Side Split Squat?
You need Body weight to perform Side Split Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Side Split Squat?
Maintain an upright torso by keeping your chest proud and core braced, preventing your back from rounding during the squat. Actively push your bent knee outward, ensuring it tracks in line with your toes to protect your knee joint and engage your glutes effectively. Control the lowering phase of the squat, taking 2-3 seconds to descend, which increases muscle time under tension and improves strength. Keep the non-squatting leg completely straight with its foot flat on the floor to maximize the stretch and engagement of the inner thigh on that side.
What are common mistakes when doing Side Split Squat?
Rounding your back compromises spinal safety and reduces muscle activation; instead, keep your chest high and engage your core throughout the movement. Allowing your bent knee to cave inward puts undue stress on the knee joint; actively push your knee out so it aligns with your second and third toes. Lifting the heel of your working leg reduces stability and glute activation; ensure your entire foot, especially the heel, remains firmly planted on the floor.
Related exercises
Band Split Squat with Horizontal Pallof Hold
Hips · Thighs · Band
Bodyweight Single Leg Squat
Thighs · Body weight
Bodyweight Single Leg Squat with Support
Thighs · Body weight
Bodyweight Supported Squat
Thighs · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Side Split Squat.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store