Exercise guide
Side Step Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The Side Step Squat is a dynamic lower-body exercise that targets the glutes and quads while placing extra emphasis on the adductors and hip stabilizers through lateral movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart, positioned directly in front of or behind a low aerobic step.
- Engage your core and keep your chest upright with your hands held at your chest or on your hips for balance.
- Ensure your weight is distributed evenly through both mid-feet.
How to do it
- Step one foot laterally onto the center of the step, widening your stance to slightly beyond shoulder-width.
- Inhale as you lower your hips into a squat, keeping your weight centered between both legs and your knees tracking over your toes.
- Exhale as you drive through your heels to stand up, simultaneously stepping the elevated foot back to the starting position.
- Repeat the movement by stepping out with the opposite foot, alternating sides for each repetition.
Form checklist
- Keep your chest lifted and avoid rounding your lower back.
- Ensure the knee of the stepping leg does not cave inward during the descent.
- Maintain equal weight distribution between the foot on the step and the foot on the floor.
- Keep your heels glued to the ground throughout the entire squatting phase.
Pro tips
- Focus on 'pushing the floor away' with both feet to maximize adductor and glute activation.
- Pause for one second at the bottom of the squat to increase time under tension and improve lateral stability.
Make it harder
- Hold a dumbbell or kettlebell in a goblet position to add external resistance.
- Increase the height of the step to challenge your hip mobility and increase the eccentric load on the stepping leg.
Frequently asked
- What muscles does the side step squat work?
- The side step squat primarily targets the adductors, glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.
- What equipment do you need for the side step squat?
- The side step squat requires no equipment — just your body weight.
- Is the side step squat good for beginners?
- Yes. The side step squat is a beginner-friendly movement and a strong foundation to build on.
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