About this exercise
The side-up squat is a plyometric lower-body exercise combining a squat with an explosive lateral step, developing power and agility in the quadriceps and glutes while training lateral movement patterns.
Side-Up Squat
Step by step instructions, muscle activation and variants for the Side-Up Squat.
MediumGlutesQuadriceps
How to Perform
- Stand with feet shoulder-width apart and arms at your sides
- Lower into a squat position by pushing your hips back and bending your knees
- From the bottom of the squat, explosively push off and step laterally to one side as you rise
- Land softly with both feet, absorbing the impact through your hips and knees
- Immediately lower into the next squat before stepping to the opposite side
- Continue alternating lateral steps for the desired number of repetitions
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsCore
Common Mistakes
Common mistakes content is coming soon.
About the Side-Up Squat
The Side-Up 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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