Lateral Step Out Squat

The lateral step out squat, which is also called a side lunge, is an intermediate level exercise that targets the quadriceps and glute muscles. You can change the emphasis of the muscles worked by adjusting the length of your stride. A long stride works the glutes more, whereas a short stride works the quadriceps more.

  1. Purpose

    • The step out is an advanced variation of the lateral squat. In the basic version, your feet stay planted throughout the movement. The step-out version increases the intensity and balance challenge of the exercise because you have to step out to the side and then drop into a lunge. Unlike a standard squat, the step out lateral squat works each leg independently.

    Technique

    • Stand with your feet together. Step out to the side with your right foot. Land on your heel and then roll onto the middle of your foot. Do not slam your foot down on the floor. Press your hips back and bend your right knee to descend into the lunge. Keep your left leg as straight as possible and keep both feet flat on the floor. Exhale and explosively push through your right heel to propel yourself back into a standing position. Repeat for the left leg.

    Precautions

    • Focus on pushing your hips back to keep your knee from pushing forward over your toes, as this places increased pressure on the knee joint. However, do not forcibly restrict forward movement. Depending on your limb length, your knee may shift forward slightly during the lunge. Maintain your weight over your heel and the arch of your foot. Do not shift your weight forward onto the balls of your feet as this will encourage your knee to move forward.

    Progression

    • Add weight resistance to the exercise to increase the difficulty of the movement. Hold dumbbells at your sides or a barbell across your upper back. You can also attach a cable ankle cuff to the working leg, which provides resistance as you step out to the side. This also makes it more difficult to balance and activates your core muscles even more to help stabilize your torso.

    Routine

    • Complete eight to 12 repetitions per side and a total of two to three sets as part of your leg workout. Warm up before your workout by biking, jogging, or performing an aerobic activity for five to 10 minutes. Warm up your leg muscles by completing two sets of body weight squats, 15 to 20 repetitions per set, before beginning your working sets. Stretch your quadriceps, hamstrings and glute muscles after your workout, holding each stretch for 10 to 30 seconds.