Instructions

1

Stand with feet shoulder-width apart, arms at sides or extended forward for balance. Maintain an upright torso with neutral spine alignment and engaged core.

2

Prepare by positioning feet directly under hips. Engage your core and maintain neutral posture. Optional arm swing can begin with hands in readiness position.

3

Lower your body by bending at the hips and knees simultaneously in a controlled manner. Descend as if sitting back into a chair, keeping chest upright and knees tracking over toes until thighs are parallel to ground or lower.

4

Drive through heels and midfoot to explosively extend hips and knees, returning to standing position. Extend legs fully at top and prepare for next repetition.

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Core Stabilizers

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

When programming for Quadriceps growth, the Side-up Squat stands out as a highly efficient Cardio choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Significantly enhances the structural integrity and power of the Quadriceps.
Improves overall Plyometrics stability and proprioception during heavy loads.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.
Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Plyometrics.

Pro Tips

Control the eccentric (lowering) phase of the Side-up Squat for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Core Stabilizers to maintain control of the Body weight.

Beginner Tips

If you are new to the Side-up Squat , focus on mastering the movement pattern with zero weight before adding Body weight.

Side-up Squat