Bodyweight Squat to Side Leg
Strengthen legs & glutes with this dynamic squat variation! Improves balance & coordination. No equipment needed!
The Bodyweight Squat to Side Leg is a compound exercise that mainly works the quads and hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Bodyweight Squat to Side Leg Muscles Worked
Primary
Quads (quadriceps femoris); Hip Abductor (gluteus medius)
Secondary
Abdominals (rectus abdominis); Obliques
Bodyweight Squat to Side Leg Variations and Alternatives
How to do the Bodyweight Squat to Side Leg
Starting Position:
Stand with your feet shoulder-width apart.
Keep your toes pointing slightly outward.
Engage your core and keep your chest up.
Squatting:
Begin the movement by bending your knees and pushing your hips back as if you are sitting in a chair.
Lower your body until your thighs are at least parallel to the ground. Ensure your knees stay over your toes and do not extend past them.
Hold this position for a moment.
Returning to Standing:
Push through your heels to stand back up, returning to the starting position.
Bring your feet together as you rise.
Side Leg Raise:
As you come back to the standing position, shift your weight to your right leg.
Lift your left leg out to the side with a straight knee.
Hold this position for a moment, then lower your leg back to the starting position.
Repeat:
Perform the squat again, and this time shift your weight to your left leg and raise your right leg to the side.
Continue this alternating pattern for your desired number of repetitions.
Tips:
Keep your back straight and avoid rounding your shoulders.
Focus on controlled movements to maintain balance.
Start with 10-15 repetitions per side, adjusting as needed based on your fitness level.
Bodyweight Squat to Side Leg FAQs
What muscles does the Bodyweight Squat to Side Leg work?
The Bodyweight Squat to Side Leg mainly works the quads and hip abductors (outer thighs), with help from the core. The main muscles are the quadriceps femoris and gluteus medius.
What equipment do you need for the Bodyweight Squat to Side Leg?
None. The Bodyweight Squat to Side Leg is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Squat to Side Leg a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Squat to Side Leg go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Squat to Side Leg variations and alternatives?
Similar exercises include the Box 90-To-90 Shin Step Through, Air-Pillow Counter-Balance Skater Squat, Bodyweight Squat and Bodyweight Shift.
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