Exercise guide
Lateral Tap In Squat Position
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
This exercise combines an isometric squat with dynamic lateral movement to build lower-body endurance and hip stability. It primarily targets the glutes and quadriceps while challenging the core to maintain a steady center of gravity.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your core engaged.
- Lower your hips back and down into a partial squat position, keeping your chest upright and back flat.
- Clasp your hands in front of your chest or place them on your hips for balance.
- Distribute your weight evenly through your heels and mid-foot.
How to do it
- While holding the squat depth, shift your weight onto your left leg and tap your right toes out to the side.
- Bring the right foot back to the starting position without rising out of the squat.
- Alternate sides by shifting weight to the right leg and tapping the left foot out.
- Inhale as you tap out and exhale as you return to the center, maintaining a slow and controlled tempo.
Form checklist
- Keep your knees tracked over your toes and prevent them from caving inward.
- Maintain a consistent squat depth; do not 'bob' up and down as you switch legs.
- Keep your torso still and avoid leaning excessively toward the standing leg.
- Ensure your spine remains neutral and your chest stays lifted throughout the set.
Pro tips
- Focus on keeping the stationary leg completely still to maximize glute medius activation and hip stability.
- Imagine there is a low ceiling above you to force your body to stay low and keep the quads under constant tension.
Make it harder
- Place a resistance mini-band around your ankles or just above your knees to increase the load on the hip abductors.
- Increase the depth of the isometric squat to a full parallel position to increase time under tension.
Frequently asked
- What muscles does the lateral tap in squat position work?
- The lateral tap in squat position primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the obliques as secondary muscles.
- What equipment do you need for the lateral tap in squat position?
- The lateral tap in squat position requires no equipment — just your body weight.
- Is the lateral tap in squat position good for beginners?
- Yes. The lateral tap in squat position is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps