Side Squats: Proper Form, Benefits, and Variations

How do you do side squats?

The side squat, often referred to as a lateral squat or lateral lunge, is a dynamic lower body exercise that primarily targets the inner and outer thighs (adductors and abductors), glutes, and quadriceps, emphasizing frontal plane movement for improved hip mobility and stability.

Understanding the Side Squat

Unlike traditional squats and lunges that primarily move in the sagittal plane (forward and backward), the side squat operates in the frontal plane, involving lateral (sideways) movement. This makes it a highly functional exercise, mimicking real-world movements such as stepping out of the way, changing direction in sports, or simply stepping sideways. It's a unilateral exercise, meaning one side of the body works independently, which helps address muscular imbalances and enhances single-leg strength and stability.

Muscles Worked

The side squat is a compound movement that engages a wide array of lower body and core musculature:

• Primary Movers:
  • Adductor Group (Inner Thigh): Adductor magnus, longus, brevis – critical for pulling the leg back to the midline and hip stabilization.
  • Gluteus Maximus: The primary hip extensor, active in the lowering and rising phases.
  • Gluteus Medius & Minimus (Outer Thigh/Hip): Essential for hip abduction and stabilizing the pelvis, preventing the knee of the working leg from caving inward.
  • Quadriceps: Rectus femoris, vastus lateralis, vastus medialis, vastus intermedius – extend the knee of the working leg.
• Stabilizers:
  • Hamstrings: Biceps femoris, semitendinosus, semimembranosus – assist in hip extension and knee flexion, and stabilize the knee.
  • Core Musculature: Rectus abdominis, obliques, transverse abdominis – maintain a neutral spine and provide trunk stability.
  • Erector Spinae: Support spinal posture.

Benefits of Incorporating Side Squats

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

• Enhanced Hip Mobility and Flexibility: Specifically targets the adductor muscles, which are often tight and neglected, improving overall hip range of motion.
• Improved Lateral Stability and Balance: Strengthens the muscles responsible for stabilizing the body during lateral movements, crucial for athletic performance and fall prevention.
• Strengthens Underutilized Muscles: Many training programs focus heavily on sagittal plane movements, leading to underdevelopment of adductors and abductors. Side squats address this imbalance.
• Injury Prevention: By strengthening the hip abductors and adductors, side squats can help stabilize the knee joint and reduce the risk of common injuries, particularly in sports involving rapid changes in direction.
• Functional Strength: Builds strength in movements that are highly relevant to daily activities and sports, improving agility and coordination.
• Reduced Knee Pain: Strengthening hip stabilizers can alleviate pressure on the knees, contributing to better knee health.

Proper Execution: Step-by-Step Guide

Mastering the form is paramount for maximizing benefits and preventing injury.

• Starting Position:
  • Stand with your feet hip-to-shoulder-width apart, toes pointing straight forward.
  • Keep your chest up, shoulders back and down, and core engaged.
  • Maintain a neutral spine.
• The Movement:
  • Take a large step directly out to one side with one foot (e.g., your right foot), keeping the other foot (left) planted and its toes pointing forward.
  • As you step, hinge at your hips and bend the knee of the stepping leg (right), lowering your hips down and back as if sitting into a chair.
  • Keep the non-stepping leg (left) straight, with its foot entirely on the ground and toes pointing forward.
  • Ensure your chest remains upright and your spine neutral throughout the movement.
  • Descend until the thigh of the bending leg is parallel to the floor, or as deep as your mobility allows without compromising form. Ensure the knee of the bending leg tracks in line with your toes, not caving inward.
• Return to Start:
  • Powerfully push off the heel and midfoot of your stepping leg, driving through your glutes and inner thigh to return to the starting upright position.
  • Control the movement back, avoiding a jerky return.
• Key Cues for Success:
  • "Sit back into the hip" of the working leg, rather than letting the knee drive forward excessively.
  • Keep the non-working leg straight and its foot flat on the ground.
  • Maintain a tall chest and braced core throughout the entire movement.
  • Control the eccentric (lowering) phase to maximize muscle engagement.
  • Ensure knee tracks over toes on the working leg to protect the knee joint.

Common Mistakes to Avoid

• Rounding the Back: Losing a neutral spine, often due to a weak core or tight hamstrings.
• Knee Caving Inward: Allowing the knee of the bending leg to collapse inward, indicating weak glute medius or poor motor control.
• Lifting the Heel of the Bending Leg: Putting excessive pressure on the knee and reducing glute activation.
• Allowing the Straight Leg's Foot to Lift or Turn Out Excessively: Diminishes the stretch on the adductors and can compromise balance.
• Not Going Deep Enough: Limiting the range of motion reduces the effectiveness, particularly the stretch on the adductors and activation of the glutes.
• Rushing the Movement: Sacrificing control and muscle engagement for speed.

Variations and Progression

Once you've mastered the basic bodyweight side squat, you can introduce variations to increase the challenge and target muscles differently:

• Bodyweight Side Squat: The foundational movement for learning form and activating the correct muscles.
• Dumbbell/Kettlebell Goblet Side Squat: Hold a dumbbell or kettlebell vertically against your chest. This increases the load on the lower body and enhances core engagement.
• Barbell Front Rack/Back Rack Side Squat: More advanced variations that require significant core strength, hip mobility, and shoulder stability to manage the barbell position.
• Band Resisted Side Squat: Place a resistance band around your knees or ankles. This increases the activation of the gluteus medius and minimus, enhancing hip abduction strength.
• Side Squat with Reach: As you squat down, reach your opposite hand towards your foot. This adds a rotational and balance challenge.

Integrating Side Squats into Your Routine

Side squats can be incorporated into various parts of your workout:

• Warm-up: Perform a few sets of bodyweight side squats as part of your dynamic warm-up to prepare the hips and lower body for more intense work.
• Main Workout: Include 3-4 sets of 8-12 repetitions per side on lower body days or as part of a full-body routine. Adjust repetitions based on your goals (e.g., higher reps for endurance, lower reps with heavier weight for strength).
• Progression: Gradually increase the resistance (weight), repetitions, or sets as you get stronger. You can also progress by moving to more advanced variations.

Safety Considerations and When to Consult a Professional

While side squats are generally safe and beneficial, it's crucial to prioritize safety:

• Listen to Your Body: Never push through sharp or persistent pain. Distinguish between muscle fatigue/discomfort and actual pain.
• Start with Bodyweight: Master the form with bodyweight before adding external resistance.
• Proper Warm-up: Always perform a thorough warm-up to prepare your muscles and joints.
• Pre-existing Conditions: If you have pre-existing knee, hip, or back issues, consult with a healthcare professional or physical therapist before attempting side squats.
• Seek Expert Guidance: If you're unsure about your form or experiencing difficulty, consider working with a certified personal trainer or kinesiologist. They can provide personalized feedback and ensure you're performing the exercise correctly and safely.