Side-Step Squat
Tone your thighs & glutes with side-to-side squats! A simple & effective lower body workout you can do anywhere.
The Side-Step Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Side-Step Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Obliques
Side-Step Squat Variations and Alternatives
How to do the Side-Step Squat
Start by standing with your feet shoulder-width apart and your hands clasped in front of your chest or on your hips for balance.
Begin the exercise by stepping out to the side with your right leg. As you plant your right foot on the ground, push your hips back and bend your knees to lower into a squat. Keep your left leg straight as you do this.
Squat down as low as you can while keeping your chest lifted and back straight. Ensure the knee of the bent leg does not go past your toes and remains in line with your foot.
Press off with your right foot to push yourself back to the starting position while bringing your right leg back to meet your left.
Repeat the same movement on the left side by stepping out to the left and squatting down with your left leg, keeping your right leg straight.
Alternate sides for the desired number of reps, keeping the movements controlled and continuous.
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Side-Step Squat FAQs
What muscles does the Side-Step Squat work?
The Side-Step Squat mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Side-Step Squat?
None. The Side-Step Squat is a bodyweight exercise, so you can do it anywhere.
Is the Side-Step 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 Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Step Squat variations and alternatives?
Similar exercises include the 4-Punch Side-Squat, 45-Degree Step-Out, Alternating Side-Kick Heel-Tap Squat and Alternating Step-Out.
Training calculators
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