How wide should my stance be for side split squats?

The stance should be wide enough that your trailing leg remains straight while your working leg reaches a deep knee bend. If your feet are too narrow, your heel will likely lift or your range of motion will be restricted.

What should I do if I cannot get my thigh parallel to the floor?

Go as deep as your current mobility allows while maintaining a flat foot and an upright chest. Over time, your adductor flexibility and hip strength will improve, allowing for a deeper squat.

Is this the same as a lateral lunge?

While similar, a side split squat starts with your feet already in a wide stance and remains there, whereas a lateral lunge involves stepping out from a neutral stance and pushing back to center.

Side Split Squat Right: Form and Technique Guide

Master the side split squat on the right side to improve glute strength, quad definition, and hip flexibility with our expert-led instructions.

How to Perform

Stand with your feet spaced significantly wider than shoulder-width apart and your toes pointing forward.
Shift your weight onto your right leg while keeping your left leg completely straight.
Lower your hips by bending your right knee and pushing your glutes back as if sitting into a chair.
Descend until your right thigh is parallel to the floor or as deep as your hip mobility allows while keeping your right heel grounded.
Keep your torso upright and your core engaged to maintain balance throughout the descent.
Press through your right mid-foot to return to the initial wide-stance starting position.

Common Mistakes

Allowing the right heel to lift off the ground during the descent
Letting the right knee collapse inward toward the midline
Rounding the lower back or leaning too far forward with the chest
Bending the trailing left leg instead of keeping it straight

Muscles Worked

Primary movers

Quads

Stabilizers

Glutes
Adductors
Hamstrings

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Quads · Strength