The lateral squat, sometimes known as a side lunge or side squat, is a multi-joint, unilateral movement that shifts the body’s load into the frontal plane of motion. Unlike a traditional squat, which moves purely forward and backward in the sagittal plane, the lateral squat requires strength and mobility for side-to-side movement. Moving laterally engages the muscles responsible for hip abduction and adduction, which are often neglected in favor of the larger muscles that power forward movement. This unique angle of stress makes the lateral squat an effective tool for developing comprehensive lower-body strength and stability.
Primary Lower Body Movers
The primary movers bear the majority of the load and provide the necessary force for descent and ascent. The quadriceps, particularly the vastus lateralis, work hard on the working leg to control the knee joint during the eccentric (lowering) phase and to extend the knee during the concentric (lifting) phase. The lateral squat’s defining characteristic is the intense recruitment of the adductor group, the muscles of the inner thigh. These adductors are placed under a significant stretch on the straight leg and are actively used on the squatting leg to decelerate the body during the descent.
The adductors on the bent leg become highly active in the concentric phase, pulling the body back toward the center line, an action unique compared to most standard lower body exercises. The gluteal muscles are also heavily involved; the gluteus maximus serves as a powerful hip extensor to drive the body up from the bottom position. Crucially, the gluteus medius and gluteus minimus on the working leg act as hip abductors, stabilizing the pelvis and preventing the knee from collapsing inward as the weight is loaded. The hamstrings assist the gluteal muscles in hip extension.
Stabilizers and Core Engagement
Due to the unilateral nature of the exercise, the core muscles are heavily recruited to resist rotational forces. The obliques and the transverse abdominis engage to maintain a neutral spine and prevent the torso from twisting toward the loaded leg. This engagement keeps the hips and shoulders square, ensuring the force is directed correctly through the working leg.
The hamstrings on the working leg play a secondary role by assisting the glutes in extending the hip as you return to the starting position. On the straight leg, the hamstrings and adductors are stretched, while the hip abductors must contract to stabilize the pelvis and prevent it from dropping. The calf muscles and the small intrinsic muscles of the foot also work continuously to maintain balance and secure the foot’s connection to the floor. These smaller muscles ensure a stable foundation for transferring force efficiently.
Technique for Optimal Muscle Activation
Proper technique ensures the intended muscles are maximally engaged and prevents the load from shifting to areas like the knee joint. The movement should begin from a wide stance, with both feet pointing forward, or only slightly turned out, to facilitate a full range of motion. As you descend, the hips must be pushed back and to the side, mimicking the action of sitting into a chair, which ensures the glutes and adductors are fully stretched and loaded.
The depth of the squat directly correlates with the activation of the glutes and adductors, as a deeper squat creates a greater stretch and subsequent contraction. Keep the heel of the working leg firmly planted throughout the repetition, as this drives power from the posterior chain upon ascent. On the straight leg, the knee should remain extended and the foot flat to maximize the stretch and engagement of the inner thigh muscles. Maintaining an upright chest and ensuring the knee tracks over the foot prevents undue stress on the knee joint.
Enhancing Functional Movement
The strength gained from the lateral squat has direct, practical applications for everyday life and athletic performance by training movement in the frontal plane. Most daily activities and gym exercises occur in the sagittal plane (forward and backward), which leaves the side-to-side muscles underdeveloped. Strengthening the gluteus medius and adductors enhances hip stability, which is necessary for maintaining balance during single-leg activities like walking or running.
The lateral squat helps to address common muscle imbalances that often lead to injury by training the muscles responsible for lateral movement. This exercise improves the body’s ability to decelerate and change direction quickly, a requirement in many sports and activities, by strengthening the inner and outer thigh muscles. Developing strength in this frontal plane movement ultimately contributes to greater overall resilience and joint health, especially around the hips and knees.