The lateral squat is a dynamic lower-body exercise that moves the body outside of the typical forward-and-backward motion seen in most traditional strength training. Unlike standard squats and lunges, which primarily involve movement in the sagittal plane, the lateral squat is a unilateral movement performed in the frontal plane, involving side-to-side motion. This variation challenges the body’s stability and mobility in ways that the common bilateral squat does not, making it a valuable addition to a comprehensive fitness routine. It requires the body to manage movement and load on one side while simultaneously stretching the muscles on the opposite side.
Mechanics of the Lateral Squat
The fundamental structure of the lateral squat involves shifting body weight laterally onto one leg while keeping the other leg straight and grounded. This frontal plane movement is essential for activities like walking, running, and changing direction during sports. Training in this plane develops greater hip and core stability, which translates directly to improved performance and injury resilience.
The movement requires significant hip abduction and adduction control, engaging the muscles responsible for moving the leg away from and toward the body’s midline. The leg that bends is the working leg, undergoing knee and hip flexion to control the descent. Simultaneously, the straight leg experiences an eccentric load and stretch through the inner thigh muscles. This dual action—strengthening on one side and mobilizing on the other—provides the lateral squat its unique functional benefit.
Step-by-Step Execution Guide
To begin the lateral squat, stand with your feet significantly wider than shoulder-width apart (three to four feet), with your toes pointed straight ahead or slightly outward. Engage your core muscles to maintain an upright torso position throughout the movement. Keeping the spine neutral and the chest elevated helps ensure the load is distributed correctly across the hips and legs.
Initiate the descent by shifting your weight onto one side, bending that knee while simultaneously pushing the hips backward as if sitting into a chair. This hip-hinge motion engages the gluteal muscles and prevents excessive forward lean of the torso. As you descend, the opposite leg must remain straight, and its foot must stay flat on the floor to maintain tension through the inner thigh.
Continue lowering the hips until you reach a comfortable depth, ideally until the thigh of the working leg is close to parallel with the ground. You should feel a pronounced stretch in the straight leg’s adductor muscles. The knee of the bent leg should track in line with the foot, avoiding any inward collapse. To return to the starting position, drive powerfully through the heel of the bent leg, extending the hip and knee to push the body back to the center.
Key Muscle Groups Activated
The lateral squat uniquely targets several muscle groups, emphasizing the adductors and the stabilizing muscles of the hip. The primary movers in the working, bent leg include the quadriceps and the gluteus maximus, responsible for the powerful concentric contraction needed for the ascent. The gluteus medius of the working leg stabilizes the hip and prevents the knee from caving inward during the squat.
The muscles of the inner thigh, known as the adductors, are heavily involved in the straight leg. They are eccentrically loaded, lengthening under tension to control the lateral movement and stabilize the pelvis. This simultaneous stretching and loading effectively improves hip mobility and strength across the full range of motion. The core musculature, including the obliques and deeper stabilizing muscles, works isometrically to keep the torso from leaning excessively, ensuring proper spinal alignment.