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Upper Legs · Body Weight
Bodyweight Squat to Side Leg
Bodyweight Squat to Side Leg is a beginner compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Abductors · Gluteus Medius, Gluteus Minimus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Bodyweight Squat to Side Leg
- Stand with your feet shoulder-width apart and your hands extended by your sides.
- Lower your body into a squat position until your thighs are parallel to the floor, keeping your back straight.
- Stand up from the squat and raise your right leg as high as possible, kicking it to the side until straight.
- Lower your right leg back to the floor and immediately transition into the next squat, alternating legs with each repetition.
Form tips
- Focus on maintaining an upright posture to ensure proper alignment and form.
- Keep your weight distributed evenly on your feet during the squat to maintain balance.
- Move at a controlled pace, particularly when raising and lowering your leg, to avoid unnecessary strain and enhance muscle engagement.
Bodyweight Squat to Side Leg alternatives
More quads exercises
Bodyweight Squat to Side Leg FAQ
What muscles does Bodyweight Squat to Side Leg work?
Bodyweight Squat to Side Leg mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Gluteus Medius). The hamstrings and calves work as secondary muscles.
What equipment do you need for Bodyweight Squat to Side Leg?
None. Bodyweight Squat to Side Leg is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Squat to Side Leg should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Squat to Side Leg good for beginners?
Yes. Bodyweight Squat to Side Leg is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Bodyweight Squat to Side Leg burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bodyweight Squat to Side Leg?
Other exercises for the quads include Dumbbell Side Squat Side to Side, Suspension Trainer With Grips Side Squat, Dumbbell Single Leg Squat and Barbell Squat to Grass.
For developers
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