Lateral Squat
Build lateral strength and hip mobility with the Lateral Squat. This functional move targets your glutes and quads while stretching the inner thighs for improved athletic performance.
The Lateral Squat mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Lateral Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Adductors
How to do the Lateral Squat
Setup
Stand on a mat with your feet wider than shoulder-width apart, toes pointing forward or slightly outward.
Keep your chest up, core engaged, and hands clasped together in front of your chest for balance.
Movement
Shift your body weight to one side by pushing your hips back and bending that knee to lower your body into a squat.
Keep the opposite leg straight, ensuring your heel remains pressed firmly into the floor.
Maintain a neutral spine throughout the entire range of motion.
Pause briefly at the bottom of the movement, focusing on the stretch in your inner thigh.
Drive through the heel of the bent leg to return to the starting standing position.
Lateral Squat FAQs
What muscles does the Lateral Squat work?
The Lateral Squat mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs). The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Lateral Squat?
None. The Lateral Squat is a bodyweight exercise, so you can do it anywhere.
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