Side Split Squat
Description
The side split squat is a deep lateral squat from a very wide stance where you lower as deep as possible to one side. The non-bending leg stays fully extended. It is essentially the same as the Cossack squat and builds extreme adductor flexibility and hip mobility.
Muscle Group
Equipment Required
Side Split Squat Instructions
- Stand in a very wide stance. Toes pointed slightly out.
- Shift your weight to the right. Bend your right knee deeply.
- Keep your left leg completely straight. Left heel stays on the floor.
- Lower as deep as possible — ideally your right hamstring contacts your right calf.
- Drive through your right foot to return to center.
- Repeat on the left side.
- Keep your torso upright or lean slightly forward.
- Aim for 6 to 10 reps per side.
Side Split Squat Form & Visual
Side Split Squat Benefits
- Builds extreme adductor flexibility
- Develops deep lateral squat mobility
- Tests and builds hip mobility
- No equipment needed
- Useful for martial artists and dancers
- Develops frontal-plane leg strength
Side Split Squat Muscles Worked
- Quadriceps (bending leg)
- Adductors (both legs)
- Gluteus maximus
- Hamstrings (straight leg, stretched)
- Calves (ankle mobility)
Side Split Squat Variations & Alternatives
- Cossack Squat
- Side Squat
- Side Lunge
- Weighted Cossack Squat
- Lateral Slide Squat
