Single-leg squats sideways

What makes this exercise particularly effective?

The one-legged lateral squat (also known as the "Side Pistol Squat" or "Lateral Single-Leg Squat") is a challenging variation of the single-leg squat. In this exercise, you move laterally (sideways) rather than just forward, creating a strong stabilizing demand in the hip, knee, and ankle. The simultaneous challenge to balance, coordination, and core stability makes this exercise particularly effective.

What effect does the exercise achieve?

• Strengthening of the lateral leg and gluteal muscles: The gluteal muscles, quadriceps, abductors, and adductors are specifically activated, contributing to lateral stability.

• Improved balance and mobility: The unilateral load challenges the stabilizers in the hip and knee, enhances flexibility, and promotes functional movement patterns.

• Optimized balance and body control: The wide stance forces the core to engage actively and maintain control, benefiting both sports and everyday movements.

• Correction of muscular imbalances: By training unilaterally, dominant sides are relieved while weaker sides are equally stimulated—ideal for improving balance and overall performance.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. The one-legged lateral squat is an effective variation of the classic squat:

• Fine-tuning of the lower body: Classic Big 5 exercises are perfectly complemented by single-leg side lunges, especially for lateral stability, core control, and unilateral strength.

• Holistic movement quality: The exercise improves functional mobility and is relevant for natural movements such as lateral steps, rotations, and lateral hip work—both in training and everyday life.

• Transfer to complex basic movements: A balanced, strong lower body is the foundation for correct execution of complex exercises such as squats and other Big 5 movements.