Side-Step Deep-Squat
Tone your legs and glutes with the Side-Step Deep-Squat! A dynamic lower body exercise that builds strength and improves mobility.
The Side-Step Deep-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs) and hamstrings. No equipment needed: it uses just your bodyweight.
Side-Step Deep-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hip Adductors; Hamstrings
Side-Step Deep-Squat Variations and Alternatives
How to do the Side-Step Deep-Squat
Start by standing upright with your feet shoulder-width apart.
Step out to the side with one foot, ensuring it's wide enough to create a challenging squat position.
Keeping your weight on your heels, squat down by bending your knees and pushing your hips back as if sitting into a chair. Keep your chest up and back straight.
Lower yourself down until your thighs are at least parallel to the floor or as low as you can comfortably go without compromising form.
Press through your heels to drive yourself back up to the starting position while stepping your foot back to shoulder-width stance.
Repeat the side step with the opposite foot and continue squatting, alternating sides.
Focus on maintaining proper alignment with your knees and toes and engaging your core throughout the movement.
Perform the desired number of repetitions for each leg to complete one set.
Ensure that you perform this exercise with controlled movements and maintain good posture throughout. Adjust the width of your side step to accommodate your flexibility and comfort level.
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Side-Step Deep-Squat FAQs
What muscles does the Side-Step Deep-Squat work?
The Side-Step Deep-Squat mainly works the quads and glutes & hips, with help from the hip adductors (inner thighs) and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Side-Step Deep-Squat?
None. The Side-Step Deep-Squat is a bodyweight exercise, so you can do it anywhere.
Is the Side-Step Deep-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-Step Deep-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Step Deep-Squat variations and alternatives?
Similar exercises include the 45-Degree Step-Out, Alternating Step-Out, Towel Bodyweight Side-Squat and Bodyweight Squat to Side Leg.
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