Side Squat
Description
The side squat stands in a wide stance and shifts weight to one side, bending that knee while keeping the other leg relatively straight. It is essentially the same as a lateral lunge performed from a stationary wide stance. It targets the quads and adductors.
Muscle Group
Equipment Required
Side Squat Instructions
- Stand in a wide stance — 1.5 to 2 times shoulder-width. Toes slightly out.
- Shift your weight to the right. Bend your right knee, sitting into that hip.
- Keep your left leg relatively straight.
- Lower as deep as your mobility allows.
- Drive through your right foot to return to center.
- Shift to the left side. Repeat.
- Keep torso upright throughout.
- Aim for 10 to 12 reps per side.
Side Squat Form & Visual
Side Squat Benefits
- Targets quads and adductors unilaterally
- Builds lateral movement strength
- Develops hip mobility
- No equipment needed
- Stationary stance is easier to balance than stepping
- Useful for warm-up or conditioning
Side Squat Muscles Worked
- Quadriceps (bending leg)
- Adductors
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
Side Squat Variations & Alternatives
- Side Lunge (stepping)
- Cossack Squat
- Side Split Squat
- Dumbbell Lateral Lunge
- Slider Side Squat
