Exercise guide
Side Duck Side
- Intermediate
- Compound
- Rep-based
- Hips
- Lower legs
The Side Duck Side is a dynamic lateral squat variation that builds lower body endurance and hip stability while engaging the core for balance. It targets the glutes and quadriceps through constant time-under-tension by requiring you to stay low throughout the entire movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your hands held at your chest or hips for balance.
- Engage your core and pull your shoulder blades back to maintain a neutral spine.
- Lower your hips into a half-squat position, ensuring your weight is distributed through your mid-foot and heels.
How to do it
- Step your right foot out to the side, maintaining the squat depth and keeping your torso upright.
- Bring your left foot toward your right foot until you return to a hip-width stance, staying low without standing up.
- Immediately repeat the movement to the left side, stepping out with the left foot and following with the right.
- Inhale as you step out and exhale as you bring the trailing foot in, maintaining a steady, rhythmic tempo.
Form checklist
- Keep your hips at a consistent height; avoid 'bobbing' up and down between steps.
- Ensure your knees track in line with your toes and do not cave inward.
- Keep your chest lifted and your gaze forward to prevent the lower back from rounding.
- Maintain a wide enough step to feel the engagement in your outer glutes and obliques.
Pro tips
- Imagine you are walking under a very low ceiling to force your legs to stay bent and under constant tension.
- Focus on pushing off the outer edge of your lead foot to maximize engagement of the gluteus medius and lateral stabilizers.
Make it harder
- Increase the depth of the squat to a full parallel position to increase the demand on the quadriceps.
- Place a mini-resistance band just above your knees to add lateral tension and further challenge the glutes.
Frequently asked
- What muscles does the side duck side work?
- The side duck side primarily targets the glutes and quadriceps, and also works the adductors and hamstrings as secondary muscles.
- What equipment do you need for the side duck side?
- The side duck side requires no equipment — just your body weight.
- Is the side duck side good for beginners?
- The side duck side is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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- Arms Up Rotational Side StepIntermediate · calves, glutes, and quadriceps