Side Squat

Perform side squats to strengthen your glutes, quadriceps, and outer thighs. This dynamic bodyweight exercise improves lower body strength and stability.

IntermediateThighs Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Variations of Side Squat

Compound

Sumo Squat

Thighs · Gluteus Maximus · Body weight

Intermediate

Compound

Barbell Wide Squat

Thighs · Quadriceps · Barbell

Intermediate

Compound

Sled Wide Hack Squat

Thighs · Gluteus Maximus · Sled machine

Intermediate

Compound

Jump Squat

Thighs · Gluteus Maximus · Body weight

Intermediate

Description

A variant of the traditional squat targeting the thighs and glutes with a particular focus on the outer thighs.

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How to do Side Squat

01
Setup
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.
02
Setup
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.
03
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.
04
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.
05
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.
06
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.

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Questions

What muscles does Side Squat work?

Side Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Gluteus Medius, Soleus, Tensor Fasciae Latae.

Is Side Squat good for beginners?

Side 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 Squat?

You need Body weight to perform Side 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 Squat?

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.

What are common mistakes when doing Side Squat?

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.