Lateral Squats: Benefits, Muscles Worked, Step-by-Step Guide, and Variations

How to do lateral squats?

The lateral squat, also known as a side lunge or Cossack squat, is a dynamic, unilateral lower-body exercise that primarily targets the muscles responsible for hip adduction, abduction, and extension, enhancing frontal plane strength, mobility, and stability.

What is a Lateral Squat?

Unlike traditional squats that primarily involve movement in the sagittal plane (forward and backward), the lateral squat is a fundamental exercise performed in the frontal plane (side to side). It involves shifting your body weight to one side, bending one knee while keeping the other leg straight, and maintaining an upright torso. This movement pattern uniquely challenges the hip adductors and abductors, glutes, and quadriceps, promoting strength and flexibility essential for multi-directional movement, athletic performance, and injury prevention.

Muscles Worked

The lateral squat is a comprehensive lower-body exercise that engages a wide array of muscles, with a particular emphasis on those involved in lateral stability and hip mobility:

• Primary Movers:
  • Adductor Magnus, Longus, Brevis (Inner Thighs): These muscles are heavily recruited to control the descent and powerfully extend the hip and adduct the leg during the ascent.
  • Gluteus Maximus: Engaged for hip extension and external rotation, especially as you drive back to the starting position.
  • Quadriceps (Vastus Medialis, Lateralis, Intermedius, Rectus Femoris): Work to extend the knee on the bent leg.
• Stabilizers:
  • Gluteus Medius and Minimus (Outer Hips): Crucial for stabilizing the hip and preventing knee valgus (caving in) on the bent leg.
  • Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus): Assist in hip extension and knee flexion on the bent leg, and provide stability to the straight leg.
  • Core Musculature (Abdominals, Erector Spinae): Maintain a stable, upright torso throughout the movement, preventing unwanted spinal flexion or extension.

Benefits of Incorporating Lateral Squats

Integrating lateral squats into your training regimen offers several distinct advantages:

• Enhanced Frontal Plane Strength and Stability: Most strength training focuses on sagittal plane movements. Lateral squats specifically address side-to-side strength, crucial for everyday activities and sports.
• Improved Hip Mobility and Flexibility: The deep stretch on the adductors and hamstrings of the straight leg, combined with the hip flexion of the bent leg, significantly improves hip joint range of motion.
• Greater Athletic Performance: Essential for athletes in sports requiring multi-directional movement, such as basketball, soccer, tennis, and martial arts, by improving agility, cutting ability, and change-of-direction speed.
• Injury Prevention: Strengthening the muscles around the hip and knee, particularly the gluteus medius and adductors, helps stabilize these joints, reducing the risk of common injuries like ACL tears, IT band syndrome, and ankle sprains.
• Addresses Muscular Imbalances: Often, one side of the body is stronger or more mobile than the other. Unilateral exercises like lateral squats help identify and correct these imbalances.
• Functional Strength: Mimics real-world movements like stepping out of the way, climbing stairs, or picking up objects from the side, making daily tasks easier and safer.

Step-by-Step Guide: Performing the Lateral Squat

Mastering the lateral squat requires attention to form. Start with bodyweight to perfect the movement pattern before adding external load.

• Starting Position:
  • Stand with your feet significantly wider than shoulder-width apart, typically 1.5 to 2 times shoulder width.
  • Your toes should point forward or slightly angled out, depending on your hip anatomy and comfort.
  • Maintain a tall posture, shoulders back and down, chest up, and core engaged.
  • Arms can be extended forward for balance, or hands clasped at chest level.
• The Descent (Execution):
  • Shift your weight to one side (e.g., the right leg).
  • As you shift, bend the knee of the working leg (right leg) while simultaneously keeping the non-working leg (left leg) straight and firmly planted on the ground.
  • Initiate the movement by pushing your hips back and down, as if sitting into a chair, ensuring your knee tracks in line with your toes.
  • Keep your chest up and your back neutral, avoiding any rounding.
  • The foot of the straight leg should remain entirely flat on the ground, with the toes pointing forward or slightly up depending on your flexibility.
• Bottom Position:
  • Descend until your thigh is parallel to the ground or as deep as your mobility allows without compromising form.
  • You should feel a significant stretch in the inner thigh (adductors) of your straight leg.
  • Ensure the heel of your bent leg remains firmly on the ground.
• The Ascent:
  • Drive powerfully through the heel and midfoot of your bent leg.
  • Push yourself back up to the starting wide stance, squeezing your glutes as you return to the upright position.
  • Maintain control throughout the movement, resisting the urge to simply "bounce" out of the bottom.
• Breathing:
  • Inhale as you descend into the squat.
  • Exhale forcefully as you drive back up to the starting position.

Common Mistakes to Avoid

Proper form is paramount to maximize benefits and prevent injury. Be mindful of these common errors:

• Rounding the Back: Losing a neutral spine puts undue stress on the lumbar region. Keep your chest proud and core tight.
• Knee Valgus or Varus: Allowing the knee of your bent leg to collapse inward (valgus) or bow outward (varus) indicates weakness in hip stabilizers or incorrect tracking. Focus on driving the knee out, in line with your toes.
• Lifting the Heel: If the heel of your bent leg lifts off the ground, it often means your weight is too far forward or your ankle mobility is limited. Focus on pushing through the entire foot.
• Insufficient Depth: Not squatting deep enough limits the range of motion and reduces the stretch on the adductors and engagement of the glutes. Work within your pain-free range, aiming for parallel or deeper.
• Too Fast/Loss of Control: Rushing the movement can lead to poor form and reduced muscle activation. Control both the eccentric (descent) and concentric (ascent) phases.
• Not Shifting Weight Fully: If you don't fully transfer your weight to the bent leg, the exercise loses its unilateral benefit and frontal plane challenge.

Variations and Progression

Once you've mastered the bodyweight lateral squat, you can progress with various modifications:

• Dumbbell/Kettlebell Goblet Lateral Squat: Hold a dumbbell or kettlebell against your chest. This anterior load helps maintain an upright torso and increases core engagement.
• Dumbbell/Kettlebell Lateral Squat (Suitcase Carry): Hold a dumbbell or kettlebell in the hand opposite the working leg. This challenges anti-lateral flexion and core stability.
• Barbell Lateral Squat: Place a barbell across your upper back. This is an advanced variation requiring significant core strength and control.
• Lateral Squat with Band Resistance: Place a mini-band above your knees to increase the activation of the gluteus medius and minimus, forcing you to push your knees out.
• Lateral Squat to Curtsy Lunge: Combine the lateral squat with a curtsy lunge on the return, creating a dynamic multi-planar movement.

Who Should Do Lateral Squats?

Lateral squats are a valuable addition for a diverse range of individuals:

• Athletes: Especially those in sports requiring agility, cutting, and rapid changes of direction (e.g., basketball, soccer, football, tennis).
• Individuals Seeking Improved Hip Health: Anyone looking to enhance hip mobility, stability, and strength, particularly those with sedentary lifestyles.
• Fitness Enthusiasts: To add variety, challenge new muscle groups, and build a more well-rounded physique.
• Those Addressing Muscular Imbalances: Excellent for strengthening often-neglected inner and outer thigh muscles and improving unilateral leg strength.
• Post-Rehabilitation Clients: Under the guidance of a professional, lateral squats can be a key exercise for rebuilding strength and stability after certain lower-body injuries.

Safety and Considerations

• Start with Bodyweight: Always begin with bodyweight lateral squats to perfect your form and assess your mobility.
• Listen to Your Body: If you experience any sharp pain, especially in your knees or hips, stop the exercise immediately.
• Maintain Good Form: Prioritize proper technique over the amount of weight lifted. Compromising form increases injury risk.
• Warm-up Adequately: Prepare your hips, knees, and ankles with dynamic stretches before performing lateral squats.
• Consult a Professional: If you have pre-existing conditions or are unsure about your form, seek guidance from a qualified personal trainer or physical therapist.

Conclusion

The lateral squat is a powerful, multi-joint exercise that transcends traditional sagittal plane training. By intentionally moving in the frontal plane, you unlock enhanced hip mobility, bolster crucial stabilizing muscles, and forge functional strength that translates directly to improved athletic performance and daily life. Incorporating this challenging yet rewarding movement into your routine is a testament to a comprehensive approach to lower-body development, ensuring you build a robust, resilient, and highly adaptable physique.