Side Squat
Perform side squats to strengthen your glutes, quadriceps, and outer thighs. This dynamic bodyweight exercise improves lower body strength and stability.
Description
A variant of the traditional squat targeting the thighs and glutes with a particular focus on the outer thighs.
How to Do Side Squat
- 1Setup
Stand tall with your feet hip-width apart, toes pointing forward, and core engaged. Keep your hands clasped at your chest or extended forward for balance.
- 2Setup
Take a large step directly to your right side, landing with your right foot flat on the floor and your toes pointing forward. Keep your left leg straight.
- 3
Hinge at your hips and bend your right knee, lowering your body down as if sitting back into a chair on your right side. Keep your chest up and back straight.
- 4
Descend until your right thigh is parallel to the floor or as deep as comfortable, ensuring your right knee tracks in line with your right toes. Inhale as you lower.
- 5
Drive through your right heel to powerfully push back up, extending your right leg and returning to the starting wide stance. Exhale as you rise.
- 6
Push off your right foot to return to the initial hip-width stance, then repeat for the desired repetitions on one side before switching to the left side, or alternate sides with each repetition.
Tips
- Maintain a straight non-squatting leg to maximize the stretch and engagement in the inner thigh of that leg.
- Focus on pushing through the heel of your squatting foot to emphasize glute activation and maintain balance.
- Keep your chest lifted and shoulders back throughout the movement to prevent rounding your upper back.
- Control the eccentric (lowering) phase of the squat to build strength and improve stability in the movement.
Common Mistakes
- ×Allowing your squatting knee to collapse inward can strain the knee joint; actively push your knee out, tracking over your toes.
- ×Rounding your upper or lower back reduces core engagement and can cause injury; maintain a neutral spine by keeping your chest up and engaging your core.
- ×A narrow side step limits the range of motion and target muscle activation; ensure you take a large enough step to allow for a deep squat while keeping the non-squatting leg straight.
Variations
Sumo Squat
Master the sumo squat to sculpt your glutes and inner thighs with a wide stance. This bodyweight exercise strengthens your lower body effectively.
Barbell Wide Squat
Perform a barbell wide squat to build powerful thighs and glutes with an emphasis on inner thigh activation.
Sled Wide Hack Squat
Strengthen your glutes and quads with the Sled Wide Hack Squat. This compound exercise builds lower body power and targets the adductors.
Jump Squat
Master the Jump Squat to build explosive power and strengthen your glutes and quads. This plyometric exercise combines a squat with a powerful jump.
Related Exercises
Bodyweight Squat
Master the bodyweight squat for stronger legs and glutes. This fundamental exercise builds lower body strength, improves mobility, and enhances overall
Bodyweight Wall Squat
Strengthen your quads and glutes with the bodyweight wall squat. Lean against a wall, slide down into a seated position, and hold.
Bodyweight Rear Lunge
Perform the bodyweight rear lunge to strengthen your glutes and quads. Step backward, lower your hips, and feel the burn. Improve balance and leg strength.
One Leg Quarter Squat
Perform a one-leg quarter squat to build strength and stability in your quads and glutes. This bodyweight exercise improves balance and single-leg power.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
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