To perform a side squat, also known as a lateral squat, you initiate the movement from a central, upright position and then step out to the side before lowering into a squat. This exercise targets the muscles of the outer thigh, glutes, and inner thigh, making it excellent for lateral stability and strength.
Mastering the Side Squat Technique
The side squat involves a clear sequence of actions, starting from your stance and moving into the lateral squat. Here's a breakdown of how to execute it correctly, focusing on form and control.
Step-by-Step Guide
Follow these steps for a proper side squat, as highlighted in expert demonstrations:
- Starting Position: Begin with your feet together, standing tall and upright.
- Core and Posture Engagement: Before initiating movement, ensure your abs are nice and tight (engaging your core) and your chest is lifted. This provides stability and maintains a good spine alignment throughout the exercise.
- Lateral Step Out: Take a deliberate and controlled step out to the side with one foot. The reference describes this as "taking it nice and block," which implies a wide, stable step, firmly planting your foot on the ground.
- Execute the Squat: Once your foot is planted wide to the side, squat down. Lower your hips as if sitting back into a chair, keeping most of your weight over the leg that stepped out. Your other leg can remain relatively straight or slightly bent, supporting balance. Ensure your knee on the squatting side tracks in line with your toes and your back remains straight.
- Return to Start: Push off the stepping leg to return to your starting position with feet together, then repeat on the other side.
Key Considerations for Form
- Stability: Maintain core engagement throughout the movement to protect your lower back and enhance overall stability.
- Controlled Movement: Avoid rushing the exercise. Each step and squat should be deliberate and controlled.
- Knee Alignment: Ensure the knee of your squatting leg tracks over your toes and does not collapse inward.
Side squats are a valuable addition to any leg workout, improving strength, balance, and agility in the lateral plane.
