About this exercise
A compound lower-body movement that combines a bodyweight squat with a lateral leg raise at the top, targeting the quadriceps, glutes, and outer thigh while developing single-leg balance and hip stability.
Squat to Side Leg Raise
Step by step instructions, muscle activation and variants for the Squat to Side Leg Raise.
EasyGlutesQuadriceps
How to Perform
- Stand with feet shoulder-width apart, toes slightly turned out, and arms at your sides
- Push your hips back and bend your knees to lower into a squat until thighs are roughly parallel to the floor
- Drive through your heels to return to a standing position
- At the top, shift your weight onto your left foot and raise your right leg out to the side with a straight knee
- Hold for a brief moment at the top, then lower the leg with control
- Perform the next squat and raise the opposite leg to the side
- Continue alternating sides with each repetition
Muscle Activation
Primary
GlutesQuadriceps
Secondary
CoreOuter thighs
About the Squat to Side Leg Raise
The Squat to Side Leg Raise 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.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore
