Exercise guide
Side Squat Touchdown
- Intermediate
- Compound
- Timed hold
- Lower legs
- Upper legs
The Side Squat Touchdown is a dynamic lateral movement that builds lower body strength and hip mobility while engaging the core through a functional reaching pattern. It specifically targets the glutes and quads while the rotational reach activates the obliques and stabilizers.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart, toes pointing forward, and your core braced.
- Keep your chest upright and your arms relaxed at your sides.
- Ensure you have enough clear space to step wide to both the left and right.
How to do it
- Take a wide step out to one side, keeping the trailing leg completely straight and both feet flat on the floor.
- Inhale as you hinge at the hips and bend the knee of the stepping leg, lowering your glutes back and down while reaching the opposite hand to touch the floor inside the working foot.
- Exhale and push powerfully off the bent leg to drive yourself back to the starting standing position.
- Immediately repeat the movement on the opposite side, alternating legs for each repetition.
Form checklist
- Keep the heel of the bending leg firmly planted on the ground.
- Ensure the knee of the working leg tracks in line with your toes, not caving inward.
- Maintain a flat back and proud chest; avoid rounding your spine to reach the floor.
- Keep the non-working leg fully extended throughout the descent.
Pro tips
- Think about 'sitting back' into your hip rather than just bending your knee to maximize glute and hamstring recruitment.
- Use your obliques to control the slight rotation of your torso as you reach for the floor, keeping the movement controlled rather than floppy.
Make it harder
- Increase the tempo and add a small explosive hop as you transition through the center position.
- Hold a light dumbbell or kettlebell in the reaching hand to increase the resistance and core demand.
Frequently asked
- What muscles does the side squat touchdown work?
- The side squat touchdown primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the side squat touchdown?
- The side squat touchdown requires no equipment — just your body weight.
- Is the side squat touchdown good for beginners?
- The side squat touchdown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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