Side squat
A functional lower body exercise that targets the glutes, quadriceps, and inner thighs while improving lower limb strength and mobility
Every individual has different fitness levels and physical ability so it is important to ensure you do the correct volume for you. An idea of a way to set up could be 3 sets of 10 reps.
Why should I do this exercise?
- Improves hip mobility
- Strengthens inner thighs (adductors)
- Builds glutes and quad strength
- Targets balance
How do I do this:
- Stand in a comfortable position with feet shoulder width apart for a large base of support
- Step sideways with one foot and slowly bend your knee and lower your bum down as if you are taking a seat
- At the end of range that is comfortable for you hold for 3 seconds
- Return to original position
Tips to make this better?
- To increase challenge, hold a handheld weight (don't have these? can use cans, water bottles instead!)
- Keep head facing forwards in neutral throughout
- Tense your core and glutes throughout
- Slowly complete the movement maintaining control
Common mistakes to avoid:
- Don't let your knee cave inwards or outwards
- Keep weight equally through your whole foot
- Don't hunch shoulders
