Exercise guide
Side Squat Walk
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
The Side Squat Walk is a lateral movement that targets the gluteus medius and quadriceps to improve hip stability and lower body coordination. It is highly effective for building functional strength in the frontal plane and improving knee tracking.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and toes pointing straight forward.
- Engage your core and keep your chest upright with your shoulders back.
- Clasp your hands in front of your chest or hold them at your sides for balance.
How to do it
- Take a wide step to the side with your right foot, maintaining a parallel foot position.
- Inhale as you lower your hips into a squat, keeping your weight distributed evenly between both legs.
- Exhale as you drive through your heels to stand, stepping your left foot inward to return to the starting hip-width stance.
- Continue the movement by either alternating sides or completing a set distance in one direction.
Form checklist
- Keep your chest lifted and avoid leaning too far forward at the waist.
- Ensure your knees track over your toes and do not cave inward during the squat.
- Maintain a flat back and neutral spine throughout the entire movement.
- Keep your weight centered in your heels rather than shifting onto your toes.
Pro tips
- Maintain a 'quarter-squat' depth even while stepping to keep the glutes and quads under constant tension.
- Focus on pushing the floor away laterally with the trailing leg to maximize gluteus medius engagement.
Make it harder
- Place a resistance mini-band just above your knees or around your ankles to increase lateral tension.
- Hold a kettlebell or dumbbell in the goblet position to add external load and increase core demand.
Frequently asked
- What muscles does the side squat walk work?
- The side squat walk primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, adductors, and obliques as secondary muscles.
- What equipment do you need for the side squat walk?
- The side squat walk requires no equipment — just your body weight.
- Is the side squat walk good for beginners?
- Yes. The side squat walk is a beginner-friendly movement and a strong foundation to build on.
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- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps