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Side Squat

Side Squat

The Side Squat is a fantastic lower body exercise that targets the muscles in your thighs, hips, and glutes. It's a variation of the traditional squat that adds a dynamic lateral movement, making it more challenging and engaging. This exercise not only strengthens your legs but also improves your balance and stability. To perform a Side Squat, you start by standing with your feet shoulder-width apart and your toes slightly pointed outward. Then, take a wide step to the side with your right foot, shifting your weight onto that leg. As you do this, you'll want to bend your right knee and push your hips back, descending into a squat position. Keep your left leg straight and toes facing forward throughout the movement. Finally, push off your right foot and return to the starting position. Repeat the exercise on the other side by stepping out to the left. Adding Side Squats to your workout routine can be highly beneficial. It helps in developing functional strength and stability, which is crucial for daily activities such as walking, climbing stairs, or carrying heavy objects. Furthermore, the lateral movement engages your inner and outer thigh muscles, ensuring a balanced lower body workout. Remember to always warm up before performing Side Squats to prepare your muscles for the exercise. Incorporating dynamic stretches and a few minutes of aerobic activity like jogging or jumping jacks can help elevate your heart rate and increase blood flow to the muscles. Start with a few sets of 10-12 repetitions on each side, and gradually increase the intensity or number of sets as your strength improves. Incorporating Side Squats into your regular routine can add variety and challenge to your workouts. However, it's important to listen to your body and ensure you maintain proper form throughout the exercise. If you experience any pain or discomfort, consider consulting with a fitness professional to address any underlying issues and tailor the exercise to your specific needs.


  • Start by standing with your feet slightly wider than hip-width apart.
  • Bend your knees and shift your weight to one side, as if you are going to sit on a chair.
  • Keep your chest lifted and your core engaged throughout the movement.
  • Lower your body as far as you can without letting your knees extend past your toes.
  • Push through the heel of the foot on the side you are squatting towards, and return to the starting position.
  • Repeat the movement on the other side, alternating between sides for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and balance.
  • Keep your chest lifted and your shoulders relaxed while performing the side squat.
  • Start with a lighter weight or no weight at all, and gradually increase the intensity as you gain strength and proper form.
  • Focus on moving laterally, bending at the hips and knees, rather than leaning forward or backward.
  • Use a mirror or record yourself to ensure proper form and alignment during the side squat.
  • Incorporate variations such as adding a resistance band or performing the side squat on an unstable surface to challenge your balance and strengthen different muscle groups.
  • Don't let your knee cave inwards or exceed your toe during the squat movement to avoid potential strain or injury.
  • Breathe continuously throughout the exercise, inhaling as you lower and exhaling as you push through the movement.
  • Take breaks between sets to rest and recover, especially if you are a beginner or feel fatigued.
  • Combine the side squat with other lower body exercises, like lunges or deadlifts, to create a full workout routine that targets multiple muscle groups.


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