Side Kneeling Squeeze
The Side Kneeling Squeeze mainly works the core, with help from the hip abductors (outer thighs) and glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Side Kneeling Squeeze Muscles Worked
Primary
Obliques
Secondary
Abdominals (rectus abdominis); Hip Abductor (gluteus medius); Glutes (gluteus maximus)
How to do the Side Kneeling Squeeze
Setup
Start by assuming a side-kneeling position on your mat.
Extend one leg straight out to the side while keeping the other knee on the floor to support your weight.
Extend the arm corresponding to the outstretched leg over your head.
Plant your opposite hand firmly on the ground beneath your shoulder.
Movement
Engage your core to stabilize your body.
Simultaneously lift the outstretched leg and bring the overhead arm down toward your hip.
Focus on squeezing the oblique muscles on the side of your working leg as the elbow and knee travel toward each other.
Return to the starting position with control.
Tips for Success
Keep your movements slow and deliberate to increase time under tension.
Ensure your hips remain stacked and facing forward; avoid rotating your torso toward the floor.
Maintain a straight alignment with your extended leg and arm throughout the movement.
Side Kneeling Squeeze FAQs
What muscles does the Side Kneeling Squeeze work?
The Side Kneeling Squeeze mainly works the core, with help from the hip abductors (outer thighs) and glutes & hips. The main muscles are the obliques.
What equipment do you need for the Side Kneeling Squeeze?
None. The Side Kneeling Squeeze is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side Kneeling Squeeze go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.