Exercise guide
Side To Side Squat
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The Side To Side Squat is a dynamic lower-body exercise that improves lateral mobility while targeting the glutes, quads, and adductors. By alternating sides, it challenges balance and coordination more than a standard stationary squat.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your core engaged.
- Hold your hands together at chest height or on your hips for balance.
- Keep your chest tall and your gaze forward.
How to do it
- Step your right foot out to the side and immediately lower your hips into a squat, keeping your weight in your heels.
- Inhale as you lower, ensuring your knees track over your toes and do not cave inward.
- Exhale and push powerfully off your right foot to return to the starting center position.
- Repeat the movement by stepping out with the left leg, alternating sides for each rep.
Form checklist
- Keep your chest lifted and avoid rounding your shoulders.
- Ensure your knees stay aligned with your toes throughout the movement.
- Keep your weight distributed through your heels, not your toes.
- Maintain a neutral spine and avoid excessive forward lean.
Pro tips
- Focus on a controlled, 'soft' landing as you step out to maximize muscle engagement and protect your joints.
- Drive through the mid-foot and heel to return to center to better activate the glutes.
Make it harder
- Hold a weight in the goblet position to increase the load on the legs.
- Add a small explosive jump when returning to the center position to increase power output.
Frequently asked
- What muscles does the side to side squat work?
- The side to side squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the side to side squat?
- The side to side squat requires no equipment — just your body weight.
- Is the side to side squat good for beginners?
- Yes. The side to side squat is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps