Legs
Dumbbell Side Squat
A functional lateral movement to build glute strength and improve hip mobility while toning the inner thighs.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.