Lateral Squat

Step wide to one side and sit into a deep squat on that leg while keeping the opposite leg straight. A great exercise for lateral mobility and adductor strength.

Quick facts

Difficulty: Moderate
Mechanic: Compound
Force: Push
Type: Strength
Injury Risk: Moderate
Hypertrophy: Medium
Calorie Burn: Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

quadsinner thigh (large)glutes (max)

Secondary

hamstringsdeep abs / corecalves

Equipment & setup

What you need and how to position yourself before starting.

Equipment

body weight

Movement pattern

Unilateral

Posture

Standing

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with feet in a wide stance, roughly 2-3 times shoulder width.
- Point your toes slightly outward.
- Keep your arms in front of you or hands clasped for balance.
Step 2Execution
- Shift your weight to one side, bending that knee and sitting back into the hip.
- Lower as deep as your mobility allows while keeping the heel of the working leg flat on the floor.
- Keep the non-working leg straight with the foot flat or toes pointed up.
- Push through the working leg to return to center.
Step 3Tips
- Start with a shallow range of motion and progress deeper over time.
- Keep your chest lifted and avoid rounding the lower back.
- Hold a light dumbbell or kettlebell at chest height for added resistance.