Side Squat: How to Perform, Muscles Engaged, and Variations

How to do a side squat?

The side squat, often referred to as a lateral lunge, is a dynamic lower body exercise that targets the muscles of the hips, glutes, and thighs, emphasizing movement in the frontal plane to enhance lateral strength, stability, and mobility.

Understanding the Side Squat (Lateral Lunge)

The side squat, more formally known as a lateral lunge, is a fundamental strength training exercise that involves stepping out to the side, bending one knee, and pushing back to the starting position. Unlike traditional squats or lunges that primarily involve sagittal plane (forward-backward) movement, the side squat introduces movement in the frontal plane (side-to-side). This lateral motion is crucial for developing robust hip strength, improving balance, and enhancing athletic performance in sports requiring quick changes in direction. It also plays a vital role in preventing injuries by strengthening muscles often neglected by sagittal plane exercises.

Muscles Engaged

The side squat is a compound exercise that recruits several major muscle groups throughout the lower body and core.

• Primary Movers:

  • Gluteus Maximus: The largest gluteal muscle, responsible for hip extension and external rotation, heavily engaged in the eccentric (lowering) and concentric (pushing back) phases.
  • Gluteus Medius & Minimus: Crucial for hip abduction and stabilization, particularly of the stationary leg, preventing the hip from dropping.
  • Quadriceps (Vastus Lateralis, Medialis, Intermedius, Rectus Femoris): Primarily on the stepping leg, these muscles extend the knee, controlling the descent and powering the ascent.
  • Adductor Magnus: Located on the inner thigh of the stepping leg, this large muscle assists in hip extension and adduction, particularly as you push back to the center.
  • Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus): Work synergistically with the glutes for hip extension and knee flexion, especially on the stepping leg.

• Stabilizers:

  • Core Muscles (Transversus Abdominis, Obliques, Erector Spinae): Maintain a neutral spine and prevent unwanted torso rotation or flexion.
  • Hip Abductors and Adductors (of the stationary leg): Work to stabilize the non-moving leg, preventing its knee from caving in or bowing out.

Step-by-Step Guide to Performing a Side Squat

Proper form is paramount to maximize effectiveness and minimize injury risk.

• 1. Starting Position:

  • Stand tall with your feet hip-width apart, toes pointing straight forward.
  • Maintain a neutral spine, shoulders back and down, and core engaged. Look straight ahead.

• 2. The Lateral Step:

  • Take a large step directly to your side (e.g., to the right) with one foot. The distance should be wide enough to allow for a deep squat without compromising form, typically 1.5 to 2 times shoulder-width.
  • As your foot lands, immediately begin to hinge at your hips and bend the knee of the stepping leg.

• 3. The Descent:

  • Keep your stationary leg (e.g., the left leg) straight, with its foot firmly planted and toes pointing forward. Do not allow the straight leg's knee to lock out or hyperextend.
  • Lower your hips down and back as if sitting into a chair, ensuring your chest remains upright and your core stays tight.
  • The knee of your stepping leg should track in line with your toes, not caving inward (valgus) or bowing outward. Aim for your thigh to be parallel to the floor, or as deep as your mobility allows without pain or form breakdown.
  • Keep both feet flat on the floor throughout the movement.

• 4. The Ascent:

  • Drive through the heel and midfoot of your stepping leg, powerfully pushing off the ground.
  • Engage your glutes and inner thigh muscles to return your body to the starting upright position, bringing your stepping leg back to meet the other foot.
  • Control the movement; avoid simply "falling" back to the center.

• 5. Alternating Sides:

  • Perform the desired number of repetitions on one side before switching, or alternate sides with each repetition.

Common Mistakes to Avoid

• Knee Valgus (Knee Caving In): A common error where the knee of the bending leg collapses inward. This puts undue stress on the knee joint. Focus on actively pushing the knee outward, in line with the toes.
• Rounding the Back: Losing a neutral spine posture, often due to a weak core or insufficient hip hinge. Keep your chest up and core braced throughout the movement.
• Not Hinging at the Hips: Leading the movement primarily with the knees rather than initiating with a hip hinge. This places excessive stress on the knees. Think "hips back and down."
• Insufficient Depth: Not lowering enough to fully engage the glutes and adductors. Aim for at least parallel thighs, assuming no pain or mobility limitations.
• Lifting the Heel: Allowing the heel of the stepping foot to lift off the ground during the descent. Keep the entire foot planted to maintain stability and proper muscle activation.
• Allowing the Straight Leg to Bend: The stationary leg should remain straight but not locked, to provide a stable base and emphasize the stretch on its inner thigh.

Variations and Progression

Once you've mastered the bodyweight side squat, you can introduce resistance and variations to increase the challenge.

• Bodyweight Side Squat: The foundational movement, excellent for learning form and warming up.
• Goblet Side Squat: Hold a dumbbell or kettlebell against your chest. This helps counterbalance, making it easier to maintain an upright torso and encouraging a deeper squat.
• Dumbbell/Kettlebell Rack Position Side Squat: Hold one or two dumbbells/kettlebells in the front rack position (at shoulder height).
• Dumbbell/Kettlebell Side Squat (Held at Side): Hold a dumbbell or kettlebell in the hand opposite the stepping leg (contralateral loading) or in both hands at your sides.
• Barbell Side Squat: For advanced lifters with excellent mobility and core strength, a barbell can be placed across the upper back. This requires significant stability and should only be attempted with perfect form.
• Side Squat with Resistance Band: Place a resistance band above your knees or around your ankles to increase glute activation and challenge hip stability.
• Side Squat with Reach: Add a reach with your hands towards the ground or your stepping foot during the descent to increase core engagement and range of motion.

Incorporating Side Squats into Your Routine

Side squats are a versatile exercise that can be integrated into various parts of your workout.

• Warm-up: Performed with bodyweight, side squats are excellent for dynamic stretching, preparing the hips, glutes, and inner thighs for more intense work.
• Strength Training: Include side squats as a primary or accessory exercise on leg day or full-body workouts.
• Rep and Set Schemes:
  • Strength/Power: 3-5 sets of 3-6 repetitions per side with heavier weight.
  • Hypertrophy (Muscle Growth): 3-4 sets of 8-12 repetitions per side with moderate weight.
  • Endurance: 2-3 sets of 15+ repetitions per side with lighter weight or bodyweight.
• Functional Training: Excellent for athletes in sports like basketball, soccer, tennis, and martial arts, where lateral movement and quick changes of direction are essential.

Safety Considerations and When to Consult a Professional

While side squats are highly beneficial, it's important to approach them safely.

• Listen to Your Body: Distinguish between muscle fatigue and joint pain. If you experience sharp, persistent, or unusual pain, stop the exercise.
• Pre-existing Conditions: If you have knee, hip, or lower back issues, consult with a healthcare professional (e.g., physical therapist, physician) or a certified personal trainer before adding side squats to your routine.
• Progression: Always prioritize proper form over the amount of weight lifted or the depth of the squat. Gradually increase intensity as your strength and mobility improve.
• Professional Guidance: If you are unsure about your form or struggle with the movement, consider seeking guidance from a certified personal trainer or strength and conditioning coach. They can provide personalized cues and modifications to ensure safe and effective execution.