Bodyweight Squat to Side Leg Raise
Intermediate
Also known as: Squat with Alternating Side Leg Raise
Expert Advice
A higher side raise is not necessarily better. Stop before your pelvis tilts or your torso leans sideways to keep the movement coming from your hip.
How-to-do Steps
- Stand with your feet shoulder-width apart and hands in front of your chest.
- Bend your hips and knees, squatting only as low as you can comfortably control.
- Push through both feet to stand tall, then shift onto your left leg.
- Raise your right leg sideways with your knee mostly straight and toes pointing forward.
- Lower your right foot back into your starting squat stance.
- Continue at a steady pace, alternating the raised leg after each squat for the programmed duration.
Common Mistakes
- Knees collapse inward during squatsFix: guide them in line with your toes.
- Raised leg swings with momentumFix: lift and lower it smoothly without throwing your foot outward.
Coach Cues
Stand before liftingKeep hips levelLift without swinging
Short reminders to keep in mind during every set.
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Muscles Worked
Bodyweight Squat to Side Leg Raise primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads40%
Hamstrings5%
Calves5%
Glutes45%
Abs5%
Equipment
Body Weight
Exercise Type
Cardio
Why Level 3?
Intermediate
Each side raise requires single-leg balance while transitioning from a squat.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner1 x 15-20min
Intermediate1 x 25-35min
Advanced1 x 40-60min
Variations
Frequently Asked Questions
What muscles does Bodyweight Squat to Side Leg Raise work?
Bodyweight Squat to Side Leg Raise primarily targets the Quads, Hamstrings, Calves, Glutes, Abs. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Bodyweight Squat to Side Leg Raise?
For beginners, start with 1 sets of 15-20min. Intermediate lifters can do 1 sets of 25-35min. Advanced athletes can push to 1 sets of 40-60min. Adjust based on your goals and recovery capacity.
Is Bodyweight Squat to Side Leg Raise suitable for beginners?
Bodyweight Squat to Side Leg Raise is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Bodyweight Squat to Side Leg Raise?
Knees collapse inward during squats: guide them in line with your toes. Raised leg swings with momentum: lift and lower it smoothly without throwing your foot outward.
