Wide to Narrow Side-Step Squat
The Wide to Narrow Side-Step Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hip abductors (outer thighs) and hamstrings. No equipment needed: it uses just your bodyweight.
Wide to Narrow Side-Step Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hip Abductor (gluteus medius); Hamstrings
How to do the Wide to Narrow Side-Step Squat
Setup
Start standing upright with your feet hip-width apart and your core engaged.
Movement
Step Out: Step one foot out to the side into a wider stance than shoulder-width.
Squat: Descend into a squat, keeping your chest up, weight in your heels, and knees tracking over your toes.
Step In: Drive through your heels to return to your starting narrow stance.
Repeat: Continue performing the movement, stepping out, squatting, and returning to center.
Form Tips
Keep your back straight throughout the movement.
Ensure your depth is controlled, aiming to get your thighs parallel to the ground if your mobility allows.
Maintain tension in your core to stabilize your trunk.
Wide to Narrow Side-Step Squat FAQs
What muscles does the Wide to Narrow Side-Step Squat work?
The Wide to Narrow Side-Step Squat mainly works the quads and glutes & hips, with help from the hip abductors (outer thighs) and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Wide to Narrow Side-Step Squat?
None. The Wide to Narrow Side-Step Squat is a bodyweight exercise, so you can do it anywhere.
Is the Wide to Narrow 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 Wide to Narrow Side-Step Squat go on?
It belongs on leg day in a push/pull/legs routine.
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