Exercise guide
Side Squat
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The side squat is a powerful lateral movement that builds unilateral lower-body strength while significantly improving hip mobility and adductor flexibility. It targets the glutes and quads of the working leg while providing a deep stretch to the inner thigh of the trailing leg.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet significantly wider than shoulder-width apart, with toes pointing forward or slightly outward.
- Engage your core and hold your hands in front of your chest for balance.
- Distribute your weight evenly across both feet to establish a stable base.
How to do it
- Inhale as you shift your weight to one side, hinging at the hips and bending the knee while keeping the opposite leg completely straight.
- Lower your hips as deep as your mobility allows, ensuring the heel of the working foot stays firmly planted on the floor.
- Exhale and drive through the heel of the bent leg to push yourself back to the starting center position.
- Maintain a controlled tempo, taking 2 seconds to descend and 1 second to return to the start.
Form checklist
- Keep the chest lifted and avoid rounding the spine or leaning too far forward.
- Ensure the knee of the working leg tracks directly over the toes, preventing it from caving inward.
- Keep the trailing leg fully extended with the foot remaining flat on the ground.
- Keep your weight centered in the heel and midfoot of the working leg.
Pro tips
- Focus on 'sitting back' into the hip of the working side rather than just pushing the knee forward to maximize glute engagement.
- Actively pull yourself down into the stretch using your hip flexors to improve active range of motion.
- At the bottom of the movement, pause briefly to feel the stretch in the adductors before driving upward.
Make it harder
- Hold a kettlebell or dumbbell in the goblet position to increase the load on the quadriceps and core.
- Incorporate a 3-second isometric pause at the bottom of each repetition to increase time under tension.
Frequently asked
- What muscles does the side squat work?
- The side squat 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 side squat?
- The side squat requires no equipment — just your body weight.
- Is the side squat good for beginners?
- The side squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Barbell Cossack SquatAdvanced · adductors, glutes, hamstrings, and quadriceps
- Barbell Hang SnatchAdvanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
- Barbell Jefferson SquatIntermediate · adductors, glutes, hamstrings, and quadriceps
- Barbell Lateral LungeIntermediate · adductors, glutes, hamstrings, and quadriceps