What surfaces are best for this exercise?

A smooth floor like hardwood or tile is ideal if you are wearing socks to help with the slide. If you are on carpet or wearing shoes, focus on a controlled lateral step rather than a friction-less slide.

How deep should I go during the squat?

Aim for your thighs to be parallel to the ground, but only go as deep as your mobility allows without your heels lifting or your back rounding. Consistency in depth is more important than maximal range if it compromises form.

Can I add weights to this movement?

Yes, you can hold a dumbbell in a goblet position at your chest to increase the resistance. This will place additional demand on your core and quads.

Side Slides + Squats Guide: Form and Benefits

Master the side slide and squat combo to build leg strength and improve lateral agility. Follow our clear, step-by-step bodyweight guide.

How to Perform

Start in an athletic standing position with your feet hip-width apart and a slight bend in your knees.
Take a wide step to the right, sliding your foot across the floor, then immediately follow with your left foot to return to a hip-width stance.
Perform a standard squat by hinging at your hips and bending your knees until your thighs are parallel to the floor.
Drive through your heels to return to a standing position, keeping your chest upright and core engaged throughout.
Take a wide step to the left, sliding your foot across the floor, and follow with your right foot to reset your stance.
Complete another squat to finish the repetition cycle before beginning the next lateral movement.
Maintain a steady pace and keep your weight balanced over the mid-foot during both the slide and the squat.

Common Mistakes

Allowing the knees to cave inward during the squat phase
Leaning too far forward and rounding the lower back
Lifting the heels off the ground during the lateral slide

Muscles Worked

Primary movers

Quads

Stabilizers

Glutes
Adductors
Abductors
Calves

Related Guides

Quads · Legs