Side-Step Pick & Carry Squat
Build strength & coordination! Squat, carry, & side-step your way to fitness. A full-body workout that's both challenging & rewarding.
The Side-Step Pick & Carry Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and back. You'll need: weight plates.
Required Equipment
Side-Step Pick & Carry Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Side-Step Pick & Carry Squat Variations and Alternatives
How to do the Side-Step Pick & Carry Squat
Begin by standing upright with your feet shoulder-width apart, and place a weight on the ground to the left of your feet.
Squat down by bending at the hips and knees, keeping your back straight, and pick up the weight with your left hand. Ensure that you maintain a tight core and your chest is up during the squat.
As you stand up with the weight, simultaneously step to the side with your right foot and then follow with your left foot, moving into a side step.
Carry the weight at shoulder height or overhead as you take a few side steps to the right.
After taking a few side steps, squat down again and return the weight carefully to the ground beside your right foot.
Stand back up without the weight and take side steps to the left, returning to your starting position.
Repeat the sequence by squatting down to pick up the weight with your right hand and carry it overhead or at shoulder height as you side step to the left.
Perform for the desired number of repetitions, alternating the side you move to, and maintaining good form throughout.
Ensure that you keep your movements controlled throughout the exercise to maximize the benefits and minimize the risk of injury. Adjust the weight and the number of steps according to your fitness level.
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Side-Step Pick & Carry Squat FAQs
What muscles does the Side-Step Pick & Carry Squat work?
The Side-Step Pick & Carry Squat mainly works the quads and glutes & hips, with help from the core and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Side-Step Pick & Carry Squat?
Weight plates.
Is the Side-Step Pick & Carry 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 Pick & Carry Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Step Pick & Carry Squat variations and alternatives?
Similar exercises include the Diagonal Pick & Carry, Dumbbell Farmer Walk, Hand Hold Step-Out and Kettlebell Step Side-Squat.
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