Side squats are a variation of the traditional squat exercise that targets different muscles in your lower body. This exercise involves moving your legs laterally, which helps to engage your glutes, quads, and inner thighs. In this article, we will discuss the muscles worked during side squats, how to perform the exercise, and some tips to help you get the most out of this movement.
Muscles Worked During Side Squats
Side squats are a great exercise for targeting your glutes, or your butt muscles. This is because the lateral movement of your legs helps to activate the gluteus medius and minimus muscles, which are often neglected during traditional squats. Additionally, side squats also work your quads, or the muscles on the front of your thighs. This is because you are still performing a squatting motion, which requires your quads to work to support your body weight.
Another muscle group that is worked during side squats is your inner thighs. This is because when you move your legs laterally, you are engaging your adductor muscles, which are located on the inside of your thighs. These muscles help to stabilize your legs and support your body during the exercise. Therefore, side squats are a great exercise for toning and strengthening your inner thighs.
How To Perform Side Squats
To perform side squats, stand with your feet shoulder-width apart and your toes pointing forward. Take a wide step to the side with your right foot, keeping your left foot in place. Squat down as far as you can, bending your right knee and keeping your left leg straight. Keep your chest up and your core engaged throughout the movement. Push through your right foot to return to the starting position, then repeat on the other side.
It's important to maintain proper form during side squats to avoid injury and get the most out of the exercise. Keep your knees in line with your toes and avoid letting them collapse inward. Additionally, make sure to keep your hips level and avoid leaning to one side or the other. You can add dumbbells or a barbell to increase the resistance of the exercise.
Tips For Getting The Most Out Of Side Squats
Here are some tips to help you get the most out of your side squats:
- Start with bodyweight squats before adding resistance to perfect your form.
- Keep your core engaged throughout the exercise to maintain stability.
- Focus on pushing through your heels to engage your glutes.
- Breathe in as you lower your body and exhale as you push back up.
- Don't let your knees collapse inward or lean to one side.
Conclusion
Side squats are a great exercise for targeting your glutes, quads, and inner thighs. By moving your legs laterally, you engage different muscles than you would during traditional squats, making this exercise a great addition to your lower body workout routine. Remember to maintain proper form and start with bodyweight squats before adding resistance to avoid injury and get the most out of the exercise.