What is Side squats?

Side squats are a bodyweight lateral squat where you shift weight to one leg and lower into a single-sided squat. They primarily target inner thighs, quads, glutes (and hamstrings) and improve lateral strength and mobility. Difficulty: Easy — suitable for beginners to build side-to-side stability.

How to Do Side squats

  1. Set stance: Stand with feet wider than shoulder-width, toes slightly outward, and engage your core. Keep chest upright and eyes forward for spinal alignment.
  2. Shift weight: Shift your weight deliberately onto one leg while keeping the other leg straight and slightly loaded but extended to the side.
  3. Lower into squat: Bend the loaded knee and push hips back, lowering until thigh is near parallel. Keep the knee aligned with toes and chest tall.
  4. Drive up: Press through the heel of the bent leg to return to standing, keeping the extended leg straight and core engaged to protect the back.
  5. Alternate sides: Reset posture between reps and repeat on the other side with controlled tempo. Breathe steadily and rest between sets as needed.

Muscle Groups

Hamstring, Glutes

Description

Start with your feet wider than shoulder-width apart. Shift your body weight to one leg and lower into a squat, keeping the other leg straight. Make sure your knee is in line with your toes and your chest stays upright. Push through the heel of the bent leg to return to the starting position, then repeat on the other side. This exercise targets the inner thighs, quads, and glutes while improving lateral movement and strength.

Movement Group

Legs

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of side squats?

Side squats strengthen inner thighs, quads and glutes while improving lateral movement, hip stability and balance. They help reduce injury risk from side-to-side motions and require no equipment, making them useful for daily conditioning.

What common mistakes should I avoid when doing side squats?

Avoid letting the knee collapse inward, leaning the torso forward, or rounding the back. Don’t shift weight too far forward onto the toes and avoid rushing reps; maintain alignment and controlled tempo.

How can I progress or regress side squats?

Regress by reducing depth or holding a support for balance. Progress by adding a dumbbell/kettlebell, increasing depth, slowing the eccentric phase, or advancing to lateral lunges and single-leg variations.