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Lateral Squat

Step by step instructions, muscle activation and variants for the Lateral Squat.

EasyGlutesQuadriceps

About this exercise

A wide-stance lower-body exercise in which you shift into a squat over one leg while the other stays straight, then rise and squat over to the other side. The alternating side-to-side pattern builds quad and inner-thigh strength in the lateral plane and improves hip mobility.

How to Perform

  • Stand with feet together and hands clasped in front of your chest or extended forward for balance
  • Take a large step out to one side, keeping both feet pointed forward or slightly outward
  • Shift your weight onto the stepping leg and bend the knee, sitting your hips back and down
  • Keep the opposite leg straight and flat on the floor as you lower into the squat
  • Descend until your thigh is parallel to the floor or as low as your mobility allows
  • Drive through the heel of your bent leg to push yourself back to the starting position
  • Repeat on the same side for all reps, then switch sides

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CalvesInner thighsOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Lateral Squat

The Lateral Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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