Exercise guide
Bodyweight Squat To Side Leg
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
This compound movement combines a standard squat with a lateral leg raise to strengthen the lower body while specifically targeting the hip abductors and obliques for improved balance and stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and toes pointed slightly outward.
- Engage your core and keep your chest lifted with a neutral spine.
- Place your hands together in front of your chest or on your hips for balance.
How to do it
- Inhale as you lower your hips back and down into a squat until your thighs are at least parallel to the floor.
- Exhale and drive through your heels to return to a standing position.
- As you reach the top of the movement, shift your weight onto your left leg and lift your right leg straight out to the side.
- Lower the right leg with control, then immediately begin the next squat and repeat the lift on the left side.
Form checklist
- Keep your weight in your heels and your knees tracking over your toes during the squat.
- Maintain an upright torso during the leg lift; avoid leaning excessively to the opposite side.
- Keep the toes of the lifting leg pointed forward rather than upward to isolate the hip abductors.
- Ensure your core remains braced throughout the entire transition to maintain balance.
Pro tips
- Squeeze the glute of the standing leg as you lift the opposite leg to create a more stable base.
- Pause for a half-second at the peak of the leg lift to maximize the contraction in the obliques and outer glutes.
Make it harder
- Place a small resistance band around your thighs, just above the knees, to increase tension on the glutes.
- Slow down the tempo, taking 3 seconds to lower into the squat and 2 seconds to lower the leg after the lift.
Frequently asked
- What muscles does the bodyweight squat to side leg work?
- The bodyweight squat to side leg primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the bodyweight squat to side leg?
- The bodyweight squat to side leg requires no equipment — just your body weight.
- Is the bodyweight squat to side leg good for beginners?
- Yes. The bodyweight squat to side leg is a beginner-friendly movement and a strong foundation to build on.
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