Bodyweight Side Squat With Towel

Muscles worked

Setup

1. Stand on a smooth, hard surface with feet hip-width apart.
2. Place one foot (the sliding leg) on a small towel and keep the other foot (the stationary leg) firmly planted.
3. Hold your hands together at chest height or extend them forward for balance.
4. Shift your center of gravity slightly toward the stationary leg.

How to do it

1. Inhale and slowly slide the towel-supported foot out to the side while simultaneously hinging at the hips and bending the stationary knee.
2. Keep the sliding leg completely straight as you descend, ensuring the stationary knee tracks over the toes.
3. Lower until your stationary thigh is nearly parallel to the floor, feeling a deep stretch in the adductors of the sliding leg.
4. Exhale and drive through the heel of the stationary foot while actively pulling the sliding foot back to the starting position using your inner thigh muscles.

Form checklist

• Keep the heel of the stationary foot glued to the floor at all times.
• Maintain a flat back and an upright chest to avoid leaning too far forward.
• Ensure the sliding leg remains locked straight throughout the entire repetition.
• Control the speed of the slide to prevent overstretching or loss of balance.

Pro tips

• Focus on 'scissoring' your legs together during the ascent to maximize adductor recruitment.
• Pause for one second at the bottom of the movement to emphasize the peak stretch and improve hip flexibility.
• Keep your weight centered over the mid-foot of the stationary leg to ensure the glutes and quads are doing the heavy lifting.

Make it harder

• Hold a kettlebell or dumbbell in a goblet position at chest height to increase resistance.
• Slow down the eccentric (sliding out) phase to a 4-second count to increase time under tension.

Frequently asked

What muscles does the bodyweight side squat with towel work?

The bodyweight side squat with towel primarily targets the adductors, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the bodyweight side squat with towel?

The bodyweight side squat with towel requires no equipment — just your body weight.

Is the bodyweight side squat with towel good for beginners?

The bodyweight side squat with towel is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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