Exercise guide
Bodyweight Side Squat Step
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
This beginner-friendly squat variation targets the glutes and quads while improving lateral hip mobility and stability by utilizing an elevated surface. The lateral step-up motion adds a functional component that engages the calves and stabilizers more than a standard squat.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand sideways next to a low step or platform with your feet hip-width apart.
- Engage your core and keep your chest upright with your hands held at your chest for balance.
- Position yourself so your right side is closest to the step.
How to do it
- Step your right foot laterally onto the center of the step, ensuring your entire foot is planted firmly.
- Lower your hips into a squat by sitting back and down, inhaling as you descend until your thighs are nearly parallel to the floor.
- Exhale and drive through both feet to return to a standing position on the step and floor.
- Step your right foot back down to the starting position and repeat the movement on the left side.
Form checklist
- Keep your chest lifted and your spine neutral throughout the movement.
- Ensure your knees track in line with your toes and do not cave inward.
- Distribute your weight evenly between the foot on the step and the foot on the floor.
- Keep your heels glued to the ground and the step; do not let them lift.
Pro tips
- Focus on pushing your hips back aggressively to maximize glute and hamstring engagement.
- Pause for one second at the bottom of the squat to eliminate momentum and increase time under tension.
Make it harder
- Increase the height of the step to deepen the range of motion and challenge hip mobility.
- Hold a weight in a goblet position to increase the resistance on the lower body.
Frequently asked
- What muscles does the bodyweight side squat step work?
- The bodyweight side squat step primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the bodyweight side squat step?
- The bodyweight side squat step requires no equipment — just your body weight.
- Is the bodyweight side squat step good for beginners?
- Yes. The bodyweight side squat step is a beginner-friendly movement and a strong foundation to build on.
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