Side Up Squat
Squat & tone your thighs! This variation adds a leg lift to target your adductors, glutes, and core. Get a full-body workout!
The Side Up Squat is a compound exercise that mainly works the quads and hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Side Up Squat Muscles Worked
Primary
Quads (quadriceps femoris); Hip Abductor (gluteus medius)
Secondary
Obliques; Deep Core (transverse abdominis)
Side Up Squat Variations and Alternatives
How to do the Side Up Squat
Start by standing with your feet shoulder-width apart, toes pointing slightly outward.
Clasp your hands together in front of you at shoulder height, or extend them forward for balance.
Descend into a squat by bending your knees and pushing your hips back as if you were sitting back into a chair. Keep your chest up and your spine neutral.
Lower yourself until your thighs are at least parallel to the floor, ensuring that your knees do not extend past your toes.
Once you reach the bottom of the squat, press through your heels to stand back up, keeping your hands clasped or extended throughout the movement.
As you rise, shift your weight slightly to one side and lift the opposite leg out to the side, keeping it straight. This action targets the adductors and further engages your core for stabilization.
Lower the lifted leg back down to return to the starting position and repeat the squat, alternating the side lift with each repetition.
Perform the desired number of repetitions and sets, maintaining proper form throughout.
Remember to breathe steadily throughout the exercise, exhaling as you rise and inhaling as you lower into the squat. Ensure adequate warm-up before beginning this exercise to prepare your muscles and joints for the activity.
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Side Up Squat FAQs
What muscles does the Side Up Squat work?
The Side Up Squat mainly works the quads and hip abductors (outer thighs), with help from the core. The main muscles are the quadriceps femoris and gluteus medius.
What equipment do you need for the Side Up Squat?
None. The Side Up Squat is a bodyweight exercise, so you can do it anywhere.
Is the Side Up 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 Up Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side Up Squat variations and alternatives?
Similar exercises include the Alternating Side-Kick Heel-Tap Squat, Towel Bodyweight Side-Squat, Bodyweight Squat to Side Leg and Bodyweight Squat to Side-To-Front Leg.
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