# Squat to Side Leg Raise

A bodyweight squat that finishes with one straight leg raised out to the side, alternating legs each rep. It trains the quads and glutes in the squat and the outer hip in the side raise, with single-leg balance at the top.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/bodyweight-squat-to-side-leg/video/male.mp4
- HTML: https://seto.fit/exercises/squat-to-side-leg-raise/

## Muscles worked

- Quads: 8/10
- Hip abductors: 8/10
- Glutes: 7/10
- Hamstrings: 4/10
- Calves: 3/10

## How to do the Squat to Side Leg Raise

1. Stand with feet hip-width apart, arms at your sides.
2. Lower until your hips reach at least knee level, then push back up.
3. Raise one straight leg out to the side as you stand.
4. Lower the leg and squat again, switching legs each rep.

### Full technique — 7 steps

1. Stand tall with your feet hip-width apart and your arms at your sides.
2. Lower until your hips reach at least knee level or your deepest stable position.
3. Keep your whole foot grounded and let your knees point the same way as your feet.
4. Drive through your whole foot to stand up, extending knees and hips together.
5. As you stand, shift onto one leg and raise the other straight out to the side.
6. Lift until the raised foot is about the height of your standing knee, keeping your torso upright.
7. Lower the leg back to the starting stance and squat again, switching legs each rep.

## Common mistakes

- Cutting the squat high
- Knees collapsing inward
- Heels lifting at the bottom
- Swinging the leg with momentum
- Leaning the torso away from the lifted leg
- Bending the knee of the lifted leg

## Form cues

- Knees point where feet point
- Drive through whole foot
- Torso stays tall
- Keep pelvis level
- Keep lifted knee straight

## How much to do

- **Strength**: 3 sets of 8–12 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth**: 3–4 sets of 12–20 reps · rest 1 min · 3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Kettlebell Suitcase Squat](https://seto.fit/exercises/kettlebell-suitcase-squat/), [Kettlebell Squat](https://seto.fit/exercises/kettlebell-squat/)
- **Machine**: [Single Leg Resistance Band Leg Press](https://seto.fit/exercises/single-leg-resistance-band-leg-press/), [Leg Press](https://seto.fit/exercises/leg-press/)
- **Dumbbells**: [Dumbbell Squat](https://seto.fit/exercises/dumbbell-squat/), [Dumbbell Box Squat](https://seto.fit/exercises/dumbbell-box-squat/)
- **Barbell**: [Barbell Quarter Squat](https://seto.fit/exercises/barbell-quarter-squat/), [Feet Together Barbell Squat](https://seto.fit/exercises/feet-together-barbell-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Balance Board Weight Shift](https://seto.fit/exercises/balance-board-weight-shift/) — 15% of bodyweight
- **This exercise: Squat to Side Leg Raise — 30% of bodyweight**
- Harder: [Skater Squat](https://seto.fit/exercises/skater-squat/) — 80% of bodyweight
- Harder: [Dumbbell Pistol Squat](https://seto.fit/exercises/dumbbell-pistol-squat/) — Advanced

## Quick answers

### What muscles does the Squat to Side Leg Raise work?

Primary: Quads 8/10, Hip abductors 8/10. Also works: Glutes 7/10, Hamstrings 4/10, Calves 3/10.

### When should I do the Squat to Side Leg Raise in a workout?

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

### How many sets and reps of the Squat to Side Leg Raise?

Strength: 3 sets of 8–12 reps, rest 1 min, 3–4 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Squat to Side Leg Raise?

Kettlebell: Kettlebell Suitcase Squat, Kettlebell Squat. Machine: Single Leg Resistance Band Leg Press, Leg Press. Dumbbells: Dumbbell Squat, Dumbbell Box Squat. Barbell: Barbell Quarter Squat, Feet Together Barbell Squat.

### What is an easier version of the Squat to Side Leg Raise?

Balance Board Weight Shift (15% of bodyweight).

### What is a harder version of the Squat to Side Leg Raise?

Skater Squat (80% of bodyweight), Dumbbell Pistol Squat (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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