Side Step Squats
Also called lateral step squat
Quick answer
Side step squats are a bodyweight squat where you step one foot out to the side into a slightly wider stance, sink to about half depth, then step back to standing. They mainly work the glutes, with the quads and inner-thigh adductors helping.
Written by the GymStreak coaching team · Updated
Muscles worked
Primary
How to do Side Step Squats
- 1
Start from standing.
- 2
Take a step to the side so your feet are just more than shoulder width apart, and squat down about half way to the floor, while keeping your back straight.
- 3
Push up through your heels and step back to standing. Repeat for the required reps then switch sides.
Form cues
- Step out just wider than shoulder width with your toes turned slightly out.
- Sit your hips down and back to about half-squat depth.
- Keep your whole foot planted and push up through your heels and midfoot.
- Clasp your hands at your chest to help keep your chest up.
- Let your knees follow the line of your toes as you lower.
Breathing: Breathe in as you step out and sink into the squat; breathe out as you drive up and bring your feet back together.
Common Side Step Squats mistakes
Knees caving inward as you land the step
Push your knees gently outward so they point the same way as your toes at the bottom of each squat.
Folding the chest down toward the thighs
Keep your chest lifted and sit your hips down between your feet rather than only pushing them back.
Heels lifting at the bottom of the squat
Stop at a depth where your heels stay down and drive the floor away through your heels and midfoot.
Rushing so the step turns into a stumble
Land the step and settle your balance first, then squat, so every rep has a clear start and finish.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginnerseach side | 1–3 | 8–12 | 60–90 s |
| Muscular enduranceeach side | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Side Step Squats variations and alternatives
Variations
- Banded side step squat
A mini band just above the knees adds work for the side glutes as you step out.
- Goblet side step squat
Holding a dumbbell or kettlebell at your chest adds load once bodyweight reps feel easy.
- Lateral squat walk
Stay low and take several steps in one direction before switching, which keeps the legs under tension longer.
- Squat With Side Leg Lift
Swaps the side step for a leg lift at the top to bring in more outer-hip work.
Alternatives
- Bodyweight Squats
The basic squat pattern without the step, useful for practicing depth and balance.
- Curtsy Lunges
A single-leg option that challenges the glutes and balance more.
- Sumo Squat With Calf Raise
A fixed wide stance that also works the adductors, plus the calves.
- Goblet Squats
A loaded squat to progress to when you want more strength work.
Side Step Squats FAQ
What muscles do side step squats work?
Side step squats mainly work your glutes, with your quadriceps doing much of the work to straighten your knees and your adductors on the inner thigh helping as you step wide and rise. Your lower back and trunk muscles work to hold your torso upright, and the side-to-side step asks a little more of your hip stabilizers than a regular squat.
Are side step squats good for beginners?
Yes. They need no equipment, the squat only goes to about half depth, and the step gives you a natural pause between reps. Start with 8–12 reps each side and focus on landing the step with control. If balance is an issue, keep the step shorter and hold your hands together at your chest.
Side step squats vs regular squats: what's the difference?
A regular squat keeps your feet planted, which makes it easier to load and to reach full depth. Side step squats add a lateral step each rep, so you have to control your weight shifting sideways and land in a wider stance. They suit warm-ups, circuits and home workouts, while regular squats are better for building strength with heavier loads.
Should I alternate sides or do all reps on one side?
Either works. Doing all your reps stepping to one side, then switching, keeps the lead leg under tension for longer. Alternating sides each rep feels more like a flowing conditioning move and is easier to keep balanced. Whichever you choose, do the same number of reps in each direction.
Sources
Perfect Your Side Step Squats Form
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