Exercise guide
Bodyweight Squat To Side To Front Leg
- Intermediate
- Compound
- Timed hold
- Lower legs
- Upper legs
This dynamic compound movement combines a standard squat with multi-planar leg raises to build lower body strength while significantly challenging core stability and balance. It targets the quads and glutes during the squat phase, while the side and front raises engage the hip abductors, flexors, and obliques.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and toes slightly pointed outward.
- Engage your core and keep your chest tall with your hands held in front of your chest for balance.
- Distribute your weight evenly across both feet to establish a stable base.
How to do it
- Inhale as you lower into a squat, pushing your hips back and keeping your back flat until thighs are parallel to the floor.
- Exhale as you drive through your heels to return to a standing position.
- Shift your weight to the standing leg and perform a controlled side leg raise, followed immediately by a front leg raise with the same leg.
- Lower the foot back to the starting position and repeat the sequence, either alternating legs or completing a full set on one side.
Form checklist
- Keep your torso upright and avoid leaning your body to the side during the leg raises.
- Ensure your knees track over your toes and do not cave inward during the squat.
- Keep the moving leg straight and the foot flexed to maximize muscle tension.
- Maintain a tight core throughout the entire movement to stabilize the pelvis.
Pro tips
- Squeeze the glute of the standing leg as hard as possible to create a stable anchor for the moving leg.
- Focus on 'lifting' the leg using your hip and core muscles rather than using momentum to swing the limb.
- Maintain a 2-1-2 tempo: 2 seconds down for the squat, 1 second for each raise, and 2 seconds for the return.
Make it harder
- Add a 3-second isometric hold at the peak of both the side and front leg raises.
- Perform the exercise while wearing ankle weights to increase the resistance on the hip abductors and flexors.
Frequently asked
- What muscles does the bodyweight squat to side to front leg work?
- The bodyweight squat to side to front leg primarily targets the glutes, hamstrings, and quadriceps, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the bodyweight squat to side to front leg?
- The bodyweight squat to side to front leg requires no equipment — just your body weight.
- Is the bodyweight squat to side to front leg good for beginners?
- The bodyweight squat to side to front leg is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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