Side-To-Side Squat
Squat low and move laterally! Side-To-Side Squats build strength, improve balance, and tone your legs. Get moving!
The Side-To-Side Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Side-To-Side Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Obliques
Side-To-Side Squat Variations and Alternatives
How to do the Side-To-Side Squat
Starting Position:
Stand upright with your feet shoulder-width apart.
Keep your chest lifted and engage your core.
Place your hands together in front of your chest for balance, or rest them on your hips.
Movement:
Shift your weight to your right leg and bend your right knee, lowering your body into a squat. Make sure your knee stays aligned over your ankle and does not extend past your toes.
As you squat down, push your hips back and keep your left leg straight but not locked.
Hold the squat for a moment to feel the stretch in your thighs.
Switch Sides:
Push through your right foot to return to the starting position.
Now shift your weight to your left leg, bending your left knee into a squat, while keeping your right leg straight.
Again, ensure your left knee is aligned over your ankle.
Repetition:
Continue alternating side to side for the desired number of repetitions (aim for 10-15 each side for beginners).
Focus on maintaining proper form and balance throughout the exercise.
Breathing:
Inhale as you move down into the squat, and exhale as you push back to the starting position.
Tips:
If you're struggling with balance, hold onto a wall or sturdy furniture for support.
Start slow and increase your speed as you become more comfortable with the movement.
Side-To-Side Squat FAQs
What muscles does the Side-To-Side Squat work?
The Side-To-Side Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Side-To-Side Squat?
None. The Side-To-Side Squat is a bodyweight exercise, so you can do it anywhere.
Is the Side-To-Side Squat 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 Side-To-Side Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-To-Side Squat variations and alternatives?
Similar exercises include the Air-Pillow Counter-Balance Skater Squat, Towel Bodyweight Side-Squat, Bodyweight Squat to Side Leg and Bodyweight Squat to Side-To-Front Leg.
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