A wide-stance lateral squat that sinks the body deep over one bent leg while the other stays straight, training single-leg strength, hip mobility, and adductor flexibility.
What this exercise works
Muscles
gluteus maximus · quadriceps · adductors · hamstrings
Goals
hypertrophy · strength
Equipment
No equipment
Category
Strength
Difficulty
intermediate
Demonstration
Step 1
Step 2
How to perform the movement
Stand in a wide stance with toes turned slightly out.
Shift your weight to one side, bending that knee and sinking into a deep squat.
Keep the trailing leg straight with the heel down and toes up.
Sink as low as your mobility allows, keeping the chest tall.
Drive through the bent leg back to center, then repeat to the other side.
Technique cues and common mistakes
Keep the working heel planted -- do not roll onto the toes.
Point the straight leg's toes up to keep tension in the adductors.
Hold a light weight at your chest for a counterbalance if needed.
From guide to workout
Put this exercise into your week
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