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Glutes · Bodyweight

Lateral Squat

A compound movement that trains your glutes, done using just your bodyweight. Your quadriceps, hamstrings and adductors help out.

EquipmentBodyweight
TypeCompound
Push or pullPush
LevelIntermediate

Muscles you'll work

Lateral Squat muscles worked, front viewLateral Squat muscles worked, back view
GlutesPrimaryQuadriceps · Hamstrings · Adductors · AbductorsSecondary

How to do it

  1. Stand with your feet wider than shoulder-width apart, toes pointing forward or slightly outward. Keep your chest up and core engaged.
  2. Shift your weight to one side, bending the knee of that leg and pushing your hips back as if sitting into a chair. Keep the other leg straight, maintaining the foot flat on the floor.
  3. Descend until your thigh is at least parallel to the floor, or as deep as your flexibility allows, ensuring your knee tracks in line with your toes.
  4. Keep your torso as upright as possible, and feel a stretch in the inner thigh of your straight leg.
  5. Drive through the heel of your bent leg to return to the starting wide stance position.
  6. Repeat on the other side, alternating legs for the desired number of repetitions.

More glute exercises

Butt Lift (Bridge)Flutter KicksGlute KickbackJumping Lunge
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