If you spend much of your day sitting at a desk, notice stiffness through your hips, or struggle to fit regular movement into a busy schedule, side squats can be a genuinely useful exercise to include in your week.
Unlike traditional squats, which mainly move the body forwards and backwards, side squats introduce lateral movement. This helps strengthen the body in a more functional, balanced way while also supporting mobility and coordination.
For women in their 40s and beyond, exercises that encourage strength, stability, and healthy joint movement become increasingly important. Side squats work the glutes, thighs, and core while also helping improve hip mobility and balance — all of which support everyday movement and long-term well-being.
As a qualified nutritional therapist and health coach, I always encourage realistic, sustainable movement rather than extreme fitness routines. Exercise should help you feel stronger, more capable, and more supported in daily life — not exhausted or overwhelmed.
What Is a Side Squat?
A side squat, sometimes called a lateral squat, is a lower-body exercise where you shift your weight to one side while bending one knee and keeping the opposite leg straight.
Because the movement happens side-to-side, it challenges the body differently from a standard squat. This type of movement can help improve:
- Hip mobility
- Balance and coordination
- Glute strength
- Inner thigh strength
- Everyday functional movement
It is particularly helpful for women who want to build lower-body strength while also improving mobility and reducing stiffness from long periods of sitting.
Muscles Worked in a Side Squat
The side squat is a compound exercise, meaning several muscle groups work together throughout the movement.
Primary muscles worked
- Glutes
- Quadriceps
- Inner thighs (adductors)
- Hamstrings
Supporting muscles involved
- Core muscles
- Hip stabilisers
- Calves
Because balance and control are required, smaller stabilising muscles are also engaged to help maintain posture and alignment.
Benefits of Side Squats
1. Builds Functional Lower-Body Strength
Side squats strengthen muscles used in everyday activities such as climbing stairs, lifting shopping bags, getting in and out of the car, and maintaining balance while moving around.
For many women, functional strength becomes far more valuable than simply exercising for appearance.
2. Supports Hip Mobility
Modern lifestyles often involve long periods of sitting, which can contribute to tight hips and reduced mobility over time. Side squats encourage gentle movement through the hips and inner thighs, helping the body move more freely.
You do not need to force a deep squat for this exercise to be effective. Even small, controlled ranges of motion can offer benefits when practised consistently.
3. Improves Balance and Stability
The shifting movement pattern helps improve coordination, stability, and body awareness. These are important at every age, but particularly helpful during midlife and beyond when balance can naturally change over time.
4. Adds Variety to Strength Training
Many traditional exercises focus heavily on forward and backwards movement. Side squats train the body laterally, which is often overlooked in standard workout routines.
Including different movement patterns can help support more balanced strength and mobility.
5. Adaptable for Different Fitness Levels
One of the most helpful things about side squats is how easy they are to adapt. They can be:
- Performed using bodyweight only
- Modified for beginners
- Progressed with resistance
- Included in mobility or strength sessions
Whether you are returning to exercise after a break or already strength training regularly, the exercise can usually be adjusted to suit your current level.
How to Do a Side Squat Properly
Step-by-Step Instructions
- Stand with your feet wider than hip-width apart.
- Keep your chest lifted and gently engage your core.
- Shift your weight into your right leg.
- Bend your right knee as you push your hips back.
- Keep your left leg straighter with the foot grounded.
- Lower only as far as feels comfortable while maintaining good posture.
- Push through your right heel to return to the centre.
- Repeat on the opposite side.
Form Tips for Better Technique
A few small adjustments can make the movement feel safer and more effective:
- Keep your chest lifted rather than collapsing forward
- Think about sitting the hips back rather than leaning sideways
- Keep the bent knee tracking in line with the toes
- Move slowly and with control
- Avoid forcing depth if mobility feels limited
- Breathe steadily throughout the exercise
If you are new to this movement, it is completely normal to feel slightly unsteady at first. Stability and coordination usually improve quite quickly with regular practice.
Common Side Squat Mistakes
Letting the Knee Collapse Inwards
Try to keep the knee aligned with the foot throughout the movement. This helps support better lower-body alignment and reduces unnecessary strain on the joints.
Rounding the Back
Many people instinctively lean forward when they squat. Instead, focus on keeping the spine long and the chest open.
Moving Too Quickly
There is no need to rush. Slower, controlled repetitions are often far more effective for building strength, balance, and body awareness.
Going Too Deep Too Soon
You do not need extreme flexibility for side squats to be beneficial. Work within a range that feels manageable and controlled.
Beginner-Friendly Side Squat Modifications
If you are returning to exercise, managing stiffness, or still building confidence with strength training, these modifications can help.
Reduced Range of Motion
Lower only partway into the movement while your strength and mobility improve.
Chair-Assisted Side Squats
Holding onto a chair, kitchen counter, or wall can provide additional balance support while you learn the movement pattern.
Bodyweight Side Squats
Start with bodyweight only before introducing resistance. Good technique matters far more than adding weight too early.
Advanced Side Squat Variations
Once the movement feels comfortable and controlled, you can gradually increase the challenge.
Dumbbell Side Squat
Holding a dumbbell at chest height adds extra resistance and helps build lower-body strength.
Resistance Band Side Squat
Adding a resistance band around the thighs can increase glute activation and improve lower-body stability.
Cossack Squat
This deeper variation requires greater mobility and control, so it is best introduced gradually.
Are Side Squats Good for Women Over 40?
Yes — when performed with good technique and appropriate progression, side squats can be an excellent exercise for women over 40.
They may help support:
- Lower-body strength
- Joint stability
- Mobility and flexibility
- Everyday functional movement
- Healthy ageing
- Confidence with exercise
Many women notice changes in muscle strength, balance, posture, and mobility during midlife. Incorporating regular strength and mobility work can help support overall movement quality and day-to-day well-being.
The key is consistency rather than intensity. Small amounts of regular movement are often far more sustainable than overly demanding exercise plans.
It is also important to listen to your body. Mild muscle fatigue can be normal, but sharp pain or discomfort is a sign to stop and reassess your technique or range of movement.
How Often Should You Do Side Squats?
For most people, side squats can be included two to three times per week as part of a balanced movement routine.
You could add them to:
- Lower-body workouts
- Full-body strength sessions
- Home workouts
- Mobility routines
- Warm-ups
Suggested Beginner Routine
Try:
- 2–3 sets
- 8–10 repetitions per side
- Slow, controlled movement
- Rest as needed between sets
Focus on the quality of movement rather than speed or intensity.
Side Squats and Sustainable Fitness
Many women feel pressure to follow intense workout trends or all-or-nothing fitness routines that simply are not realistic alongside work, stress, family life, and everyday responsibilities.
In practice, long-term health habits are usually built through manageable, repeatable actions that fit into real life.
Side squats can be a simple but effective part of a balanced movement routine, especially when combined with:
- Regular walking
- Strength training
- Balanced nutrition
- Stress management
- Sleep support
- Adequate recovery
A sustainable approach to fitness should leave you feeling supported and energised — not depleted.
Final Thoughts
The side squat is a practical, accessible exercise that can help improve lower-body strength, mobility, balance, and stability.
Whether you are starting a new fitness routine, rebuilding confidence with exercise, or simply looking for ways to support healthy ageing, side squats can be a valuable addition to your weekly movement routine.
Start slowly, focus on good form, and allow progress to build gradually over time.
If you would like personalised support with movement, nutrition, healthy habits, or sustainable wellness, working with a qualified health coach can help you create an approach that genuinely fits your lifestyle.
Health & fitness coaching for women over 40
I hope this side squat exercise gives you a simple, effective way to support strength and mobility in everyday life. If you are looking for more exercise inspiration, feel free to explore some of my other movement and wellness articles.
If you would like structured, personalised support to improve your strength, posture, mobility, and confidence with exercise, I offer coaching programmes designed specifically for women over 40.
Together, we can create a realistic approach that supports your health goals while fitting around your work, lifestyle, and responsibilities.
Whether your goal is to:
- Build strength safely
- Improve posture and mobility
- Reduce stiffness and discomfort
- Return to exercise with more confidence
A tailored programme can help you progress safely, steadily, and with the right support.
Your health is one of your greatest long-term investments — and small, consistent changes really can make a meaningful difference over time.
Let’s work together to create a plan that supports your health goals and fits into your lifestyle. Your health is your greatest asset – let’s make it a priority!
👉 Contact me today to start your journey to better health.