SquatBWDBKB
Stepping sideways into a single-leg squat while the other leg stays extended. Trains the frontal plane — critical for hip/adductor strength and injury resilience often neglected by sagittal-plane-only training.
Demo: Exercise Library
Sets
3
Reps
8-10 per side
Rest
1:15
Contraindications
Requires reasonable hip adductor flexibility — regress depth if groin discomfort occurs.Setup
Stand tall, feet together, holding a dumbbell/kettlebell if loaded.
Execution
- 1Step directly sideways into a wide stance
- 2Sit the hips back and down over the stepping leg
- 3Keep the opposite leg straight, foot flat
- 4Reach a comfortable depth
- 5Push off the bent leg to return to standing
Key cues
- Sit back and down over the loaded leg
- Keep the straight leg's foot flat on the floor
- Chest up, torso can lean slightly forward
- Knee tracks over the toes of the working leg
- Push off powerfully to return
Common faults
- Straight leg's heel lifting off the ground
- Knee caving inward on the working leg
- Insufficient depth
- Torso rounding forward excessively
- Losing balance on the return step
Tweaks
- Hold a kettlebell or dumbbell for load
- Try the floating-heel variation for a more advanced adductor challenge
- Add a lateral bound as a plyometric progression
Regressions
Progressions
Muscles
Primary: Adductors, Quadriceps, Gluteus Maximus
Secondary: Hamstrings, Core
Notes
Frontal-plane training like the lateral lunge is frequently under-programmed relative to sagittal-plane squats/lunges, per NSCA athletic development guidance.
Sources
Attribution: NSCA