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Lateral Squat

Muscle Group:
Secondary Muscle Groups: Hamstrings, Glutes

How to do a Lateral Squat

  1. Begin by spacing out your feet outside hip-width. Start with a comfortable width and point your toes forward. Raise your arms ahead for balance.
  2. As you breathe in, slowly bend your right knee to descend laterally. Go down as much as your strength and mobility allow. Ideally, your right thigh should be almost parallel with the floor. You should also experience a stretch in your left inner thigh.
  3. Hold the position for a moment and forcefully push through your right heel to squat up to the top position.
  4. Repeat the same movement pattern for your left leg.
  5. Keep alternating from side to side until you finish the set.


For better gluteal and quad activation, you should strive to keep your toes pointed forward throughout each repetition. As you descend, your toes will tend to rotate outward. Make sure to prevent that from happening.

Lateral Squat Alternatives