Squat to Side Leg Raise — how to, muscles worked, alternatives

How to do the Squat to Side Leg Raise

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 15% of bodyweight
This exercise Squat to Side Leg Raise 30% of bodyweight
Harder Skater Squat 80% of bodyweight
Harder Dumbbell Pistol Squat Advanced

Too hard for now? Start with the Balance Board Weight Shift.

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.