Side-up Squat
Expert Advice
Maintain proper alignment by keeping your knees in line with your toes and your chest up throughout the movement.
How-to-do Steps
- Stand with feet shoulder-width apart.
- Lower into a squat position while keeping your weight on your heels.
- As you rise, shift your weight to one leg and laterally raise the other leg to the side.
- Return to the squat position and repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
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Muscles Worked
Side-up Squat primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Shoulders, Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads14%
Hamstrings14%
Calves14%
Glutes14%
Abs14%
Shoulders15%
Chest15%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Side-up Squat work?
Side-up Squat primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Shoulders, Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Side-up Squat?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Side-up Squat suitable for beginners?
Side-up Squat is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
