How deep should I go in the side squat?

Aim to get your thigh parallel to the floor, but only descend as far as your hip mobility allows without your heel lifting or your back rounding.

Can I hold two dumbbells instead of one?

Yes, you can hold a dumbbell in each hand at your sides or at your shoulders to increase the resistance once you have mastered the form.

Is the side squat different from a lateral lunge?

A side squat typically starts with a wide stance and stays in that stance, whereas a lateral lunge involves stepping out from a neutral standing position.

Dumbbell Side Squat Guide | Glute and Inner Thigh Exercise

Master the dumbbell side squat with our expert guide. Learn the correct form to strengthen your glutes, improve mobility, and target your adductors.

How to Perform

Stand with your feet wider than shoulder-width apart and hold a dumbbell vertically against your chest with both hands.
Shift your weight to your right side as you push your hips back and bend your right knee.
Keep your left leg completely straight and your left foot flat on the floor as you descend.
Lower your hips until your right thigh is parallel to the ground, keeping your chest upright and your core engaged.
Drive through your right heel to push yourself back up to the starting center position.
Repeat the movement on the left side or continue for all repetitions on the same side before switching.

Common Mistakes

Allowing the knee of the working leg to collapse inward past the toes.
Rounding the lower back or hunching the shoulders forward during the descent.
Lifting the heel of the stationary, straight leg off the ground.
Failing to sit the hips back, which puts excessive pressure on the knee joint.

Muscles Worked

Primary movers

Glutes

Stabilizers

Quads
Adductors
Hamstrings
Core

Related Guides

Glutes · Legs