Side Step Deep Squat

Muscles worked

Setup

1. Stand with your feet hip-width apart, positioned to the side of a low step or platform.
2. Engage your core and keep your chest upright with your hands held at your chest for balance.
3. Ensure your gaze is forward and your weight is distributed evenly through your mid-foot.

How to do it

1. Step one foot laterally onto the step, maintaining a wide stance.
2. Inhale as you hinge at the hips and bend your knees to lower into a deep squat, keeping your weight centered between both legs.
3. Exhale as you drive through both heels to return to a standing position, stepping the lead foot back to the starting point.
4. Repeat the movement by stepping onto the platform with the opposite foot, alternating sides for each rep.

Form checklist

• Keep your chest lifted and avoid rounding your lower back at the bottom of the squat.
• Ensure your knees track in line with your toes and do not cave inward.
• Keep both heels firmly planted throughout the entire range of motion.
• Maintain a controlled tempo, avoiding using momentum to bounce out of the hole.

Pro tips

• Focus on 'pushing the floor away' with both feet simultaneously to maximize glute recruitment.
• Pause for one second at the bottom of the squat to challenge your isometric strength and hip flexibility.

Make it harder

• Hold a kettlebell or dumbbell in a goblet position to increase the load on the quads and core.
• Place a resistance band just above your knees to increase lateral tension and glute medius activation.

Frequently asked

What muscles does the side step deep squat work?

The side step deep squat primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the side step deep squat?

The side step deep squat requires no equipment — just your body weight.

Is the side step deep squat good for beginners?

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

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