Resistance Band Side-to-Side Squats are an effective lower-body exercise that targets the outer thighs while also engaging the glutes and quadriceps. If you already know how to perform basic squats and standard resistance band squats, adding the lateral movement of this variation increases activation in the outer hips and provides a fresh challenge for your legs.
Strengthening the outer thighs can be tricky with traditional exercises, but this movement makes it simple. Using a resistance band adds lateral tension that forces the hips and outer thigh muscles to work harder throughout each rep, so you’ll notice the difference quickly.
Resistance bands offer many advantages: they’re versatile, portable, and allow multi-directional training. This compact tool can be packed into a small bag for travel and used anywhere, making it easy to maintain consistency in your workouts.
Combine a resistance band with basic cardio moves for a quick, effective fat-burning session you can do at home or on the road. These bands are ideal for both upper- and lower-body training and are especially good for full-body exercises that raise your heart rate and build strength.
For example, standing on the band lets you perform excellent resistance band squats or overhead shoulder presses. You can also combine movements—like squats into an overhead press—to create a compound, full-body exercise that increases intensity and efficiency.
Once you master the Resistance Band Side-to-Side Squat, consider adding it to a routine of complementary moves to tone the whole body. It pairs well with other band exercises to create a balanced, time-efficient workout.
How to Perform Resistance Band Side-to-Side Squats
- Stand with both feet on the band, about hip-width apart, and hold the handles at your hips.
- Step wide to the right and sit back into a squat, keeping weight in your heels and knees tracking over toes. As you stand, bring your left foot toward the right foot.
- Step wide to the left and sit back into a squat, then bring your right foot toward the left foot as you stand. Completing these two steps equals one full repetition.
Targets: legs, glutes