Exercise guide
Side Step Squat Touchdown
- Intermediate
- Compound
- Rep-based
- Hips
- Lower legs
This dynamic squat variation combines lateral movement with a deep squat to target the lower body while engaging the core through a rotational reach. It improves lateral stability, hip mobility, and cardiovascular endurance by adding a multi-planar challenge to the traditional squat.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with both feet together on top of a low aerobic step or platform.
- Keep your chest upright, shoulders back, and core braced.
- Position your arms at your chest or by your sides to start.
How to do it
- Step one foot out to the side onto the floor while keeping the other foot firmly on the step.
- Inhale as you lower into a squat, pushing your hips back and reaching the opposite hand down to touch the step or floor.
- Exhale and drive through both feet to step back up onto the platform, returning to the starting position.
- Immediately repeat the movement on the opposite side, alternating back and forth at a steady tempo.
Form checklist
- Keep your chest lifted and avoid rounding your spine as you reach down.
- Ensure your knees track in line with your toes and do not cave inward.
- Keep your weight distributed through your heels to engage the glutes.
- Maintain a tight core to stabilize your torso during the lateral transition.
Pro tips
- Focus on a 'soft landing' when stepping off the platform to maximize muscle control and protect your joints.
- Exaggerate the hip hinge to ensure the glutes and hamstrings are doing the work rather than just the lower back.
- Keep your eyes forward rather than looking down at your feet to help maintain an upright posture.
Make it harder
- Increase the intensity by adding a small hop during the transition to make it a plyometric movement.
- Hold a light dumbbell or kettlebell in the reaching hand to add resistance and increase oblique engagement.
Frequently asked
- What muscles does the side step squat touchdown work?
- The side step squat touchdown primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors as secondary muscles.
- What equipment do you need for the side step squat touchdown?
- The side step squat touchdown requires no equipment — just your body weight.
- Is the side step squat touchdown good for beginners?
- The side step squat touchdown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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