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Last updated July 18, 2026
QuadricepsAdductorsGlutes
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
- Level
- Intermediate
- 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.
Alternatives & variations
Explore similar movements targeting the same muscles.
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