Side Split Squat

Side Split Squat

The Side Split Squat is a dynamic lower body exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and adductors. This exercise is a fantastic way to build strength, stability, and balance in your lower body while also improving hip flexibility. To perform the Side Split Squat, you start by standing with your feet wide apart, with your toes pointing slightly outwards. Take a big step to the side with one foot, extending it out as wide as you comfortably can. As you do this, shift your body weight towards the side as you lower your body down into a squat position on that leg. It is important to keep your chest lifted, core engaged, and your knee tracking over your toes throughout the movement. Push through your foot to return to the starting position and repeat on the other side. One of the benefits of the Side Split Squat is that it places less stress on your knees compared to traditional squats, making it a great alternative for those with knee issues. Additionally, this exercise helps improve hip mobility by stretching the hip adductors. The Side Split Squat also challenges your stability and balance, as you are working unilaterally, which can help to correct muscle imbalances between your left and right leg. Incorporating the Side Split Squat into your workout routine can help enhance your athletic performance, increase lower body strength, and improve functional movements such as running, jumping, and lunging. Remember to start with lighter weights or bodyweight if you are new to this exercise, and gradually increase the resistance as you become more comfortable and stronger.


  • Start by standing with your feet wider than shoulder-width apart.
  • Shift your weight to one side and bend the knee of that leg, keeping your other leg straight.
  • Lower your body down by bending at the knee of the bent leg, ensuring your knee does not extend past your toes.
  • Keep your torso upright and engage your core for stability.
  • Pause briefly at the bottom of the movement.
  • Push off the bent leg and return to the starting position.
  • Repeat the movement on the other side.
  • Continue alternating between sides for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form and alignment throughout the exercise.
  • Incorporate a dynamic warm-up routine to prepare your muscles for the side split squat.
  • Start with a weight that challenges you but allows you to maintain control and stability.
  • Engage your core muscles to stabilize your body and support proper posture.
  • Take the time to stretch and mobilize your hip flexors and adductors before and after the exercise.
  • Gradually increase the depth of your squat as your flexibility and strength improve.
  • Control your breathing and exhale as you push through the squat to engage your muscles more effectively.
  • Progress by adding resistance with dumbbells, kettlebells, or a barbell to further challenge your lower body.
  • Listen to your body and adjust the difficulty level to match your fitness level and physical capabilities.
  • Consider working with a fitness professional to ensure proper technique and form.


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