Squat Mobility Side Bend

Muscles worked

Setup

1. Stand with feet slightly wider than shoulder-width apart and toes pointed slightly outward.
2. Engage your core and place your hands behind your head with elbows flared wide (prisoner position).
3. Distribute your weight evenly across the tripod of your feet (heel, big toe, pinky toe).

How to do it

1. Inhale as you lower your hips into a deep squat, keeping your chest upright and heels firmly on the floor.
2. At the bottom of the squat, exhale and lean your torso to one side, reaching your elbow toward your hip while keeping your hips level.
3. Inhale to return your torso to the center position while remaining in the deep squat.
4. Exhale as you drive through your heels to return to a standing position, then alternate sides on the next rep.

Form checklist

• Keep your heels glued to the floor; do not let them lift as you squat or bend.
• Maintain a proud chest and avoid rounding your spine or shoulders forward during the lateral reach.
• Ensure your knees stay pushed out and track over your toes throughout the entire movement.
• Focus on bending directly to the side in the frontal plane rather than rotating your torso.

Pro tips

• Think about shortening the distance between your lower ribcage and hip bone to maximize oblique contraction.
• Pause for one second at the bottom of the squat to settle your hips and stabilize your base before initiating the side bend.

Make it harder

• Perform a side bend to both the left and right sides while holding the bottom of the squat before standing back up.
• Slow the tempo to a 4-second descent to increase time under tension for the quadriceps and glutes.

Frequently asked

What muscles does the squat mobility side bend work?

The squat mobility side bend primarily targets the glutes and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the squat mobility side bend?

The squat mobility side bend requires no equipment — just your body weight.

Is the squat mobility side bend good for beginners?

The squat mobility side bend is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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