Side Squat

Side Squat


The side squat is a lower body exercise that targets the glutes, quads, and inner thighs. It involves stepping to the side and lowering into a squat position, then returning to standing and repeating on the other side.

Muscle Group

Equipment Required

Side Squat Instructions

  1. Stand with your feet shoulder-width apart and your hands on your hips.
  2. Take a big step to the right with your right foot, keeping your left foot in place.
  3. Bend your right knee and lower your body down into a squat position, keeping your left leg straight.
  4. Push off with your right foot and return to the starting position.
  5. Repeat on the left side, taking a big step to the left with your left foot and bending your left knee while keeping your right leg straight.
  6. Continue alternating sides for the desired number of repetitions.

Side Squat Form & Visual

Side Squat

Side Squat Benefits

  • Targets multiple muscle groups including the glutes, quads, hamstrings, and inner thighs
  • Improves balance and stability
  • Increases hip mobility
  • Can be modified to increase or decrease intensity
  • Can be done with or without weights
  • Provides a cardiovascular workout

Side Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Abductors
  • Adductors
  • Core muscles

Side Squat Variations & Alternatives