Also known as: lateral squat, lateral squats, side-to-side squat, bodyweight lateral squat, side lunges

What is Side squats?

Side squats are a lateral bodyweight squat where you shift weight to one leg while the other stays straight. They primarily target the inner thighs, quads, glutes and hamstrings. Difficulty: easy - suitable for beginners improving lateral strength, balance, and hip mobility.

How to Do Side squats

  1. Set stance: Stand with feet wider than shoulder-width, toes slightly turned out, and chest upright. Engage core and distribute weight evenly before moving.
  2. Shift weight: Shift your weight to the working leg while keeping the other leg straight and toes pointing forward for balance and hip alignment.
  3. Lower into squat: Bend the working knee and sit back into a controlled squat, keeping the knee aligned over toes and chest tall.
  4. Drive through heel: Push through the heel of the bent leg to return to standing, keeping tension in glutes and avoiding knee collapse.
  5. Repeat other side: Reset your stance and perform the same controlled reps on the opposite leg, maintaining even tempo and steady breathing throughout.

Muscle Groups

Glutes, Hamstring

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of side squats?

Side squats build lateral strength by targeting inner thighs, quads, glutes and hamstrings. They improve hip mobility, balance, and functional side-to-side movement useful for sports and everyday stability.

What common mistakes should I avoid when doing side squats?

Avoid letting the knee cave inward, rounding the chest, shifting weight too far forward, or dropping too quickly. Maintain knee-to-toe alignment, slow controlled descent, and an upright torso to reduce injury risk.

How can I progress or regress side squats?

Progress by adding dumbbells, pausing at the bottom, increasing range, or trying cossack squats. Regress with shallower range, holding onto support, or performing assisted lateral steps until strength and balance improve.