About this exercise
A lateral bodyweight movement that combines a side step with a squat, targeting the quads, glutes, and inner thighs. Stepping side-to-side while squatting improves lower-body strength, hip mobility, and coordination.
Bodyweight Side Squat Step
Step by step instructions, muscle activation and variants for the Bodyweight Side Squat Step.
EasyGlutesQuadriceps
How to Perform
- Stand with feet together and hands on your hips or clasped in front of your chest
- Step one foot out to the side to about shoulder-width apart
- Bend both knees and lower into a squat until your thighs are roughly parallel to the floor
- Drive through your heels to stand back up
- Bring the foot back to the starting position, then step out to the opposite side
- Alternate sides for the prescribed number of reps per side
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsInner thighsOuter thighs
About the Bodyweight Side Squat Step
The Bodyweight Side Squat Step 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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