Strength
Side split squats right
Develop unilateral lower-body strength and improve lateral hip mobility with this controlled bodyweight movement.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.