Side Squat
Expert Advice
Keep your chest lifted and back straight to maintain proper posture and ensure the focus remains on your lower body muscles.
How-to-do Steps
- Stand with your feet together.
- Step out to the side with one foot, wider than shoulder-width apart.
- Bend your knees and lower into a squat, keeping the other leg straight.
- Push through your heels to return to the starting position.
- Repeat on the other side for the desired number of repetitions.
Track Side Squat in FitAI
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Muscles Worked
Side Squat primarily targets the Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes60%
Quads30%
Secondary
Hamstrings10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Side Squat work?
Side Squat primarily targets the Glutes, Quads. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Side Squat?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Side Squat suitable for beginners?
Yes, Side Squat is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
