Lower body exercise
Front-Loaded Lateral Squat
Lower bodyBodyweight1:02 demo
A lateral squat holding a kettlebell at your chest that works the glutes, quads and inner thighs.
How to perform it
Stand wider than hip-width with toes slightly out, holding a kettlebell at your chest.
Shift your weight to one side and sit back into that hip.
Keep the other leg long.
Push back to centre and repeat on the other side.
Coaching cues
- Sit the hips back
- Keep your chest tall
- Keep both feet planted
- Move through a range you can control
Make it easier
Use bodyweight and a smaller range.
Make it harder
Use a heavier kettlebell.
What it trains
GlutesQuadsAdductorsHip mobility
Programming
8–10 reps per side, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Keep exploring
More lower-body exercises
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