Side-Walk Squat
Tone your glutes and thighs with the Side-Walk Squat! A simple, yet effective exercise you can do anywhere. Feel the burn!
The Side-Walk Squat is a compound exercise that mainly works the hip abductors (outer thighs) and quads, with help from the glutes & hips and core. You'll need: resistance bands.
Required Equipment
Side-Walk Squat Muscles Worked
Primary
Hip Abductor (gluteus medius); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Obliques
Side-Walk Squat Variations and Alternatives
How to do the Side-Walk Squat
Stand with your feet shoulder-width apart and squat down into a semi-squat position, with your weight on your heels and your chest up.
Cross your arms in front of your chest for balance, as shown in the images.
Step to the right with your right foot, then follow by stepping in with your left foot, maintaining the squat position throughout the movement.
Take several steps to the right, keeping your thighs parallel to the floor as much as possible.
After covering some distance to the right, switch directions by leading with your left foot and stepping to the left, followed by your right foot.
Continue to alternate walking to the left and right for the duration of the exercise.
Remain low and engage your core throughout the movement to keep your balance and stabilize your body.
For increased resistance and to work the abductors more, you can use a resistance band around the thighs just above the knees.
Make sure to perform the movement with control and focus on maintaining good posture throughout the exercise. Adjust the length of the side steps and the duration of the exercise based on your fitness level and comfort.
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Side-Walk Squat FAQs
What muscles does the Side-Walk Squat work?
The Side-Walk Squat mainly works the hip abductors (outer thighs) and quads, with help from the glutes & hips and core. The main muscles are the gluteus medius and quadriceps femoris.
What equipment do you need for the Side-Walk Squat?
Resistance bands.
Is the Side-Walk 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-Walk Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Walk Squat variations and alternatives?
Similar exercises include the Alternating Step-Out, Bodyweight Lateral Walk, Towel Bodyweight Side-Squat and Bodyweight Squat to Side Leg.
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