Step Out from Squat
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The Step Out from Squat is a bodyweight hip exercise that combines a squat hold with a lateral step, recruiting the hip abductors (gluteus medius and gluteus minimus), gluteus maximus, and quadriceps throughout the movement. Maintaining the squat position while stepping out keeps constant tension on the hips and glutes, making it an effective drill for building hip stability, abductor strength, and lower-body coordination.
How to do the Step Out from Squat
- 1Stand tall with your feet hip-width apart, toes pointing forward or slightly out.
- 2Push your hips back and bend your knees to lower into a squat until your thighs are roughly parallel to the floor, keeping your chest up and weight in your heels.
- 3Hold the squat position throughout the exercise — do not rise out of it between steps.
- 4Keeping your right foot planted, lift your left foot and step it out laterally about 12–18 inches, then place it down under control.
- 5Shift your weight slightly to re-center yourself in the squat, then bring your right foot in to return to the starting stance width.
- 6Repeat the step-out on the opposite side: step your right foot out, then bring your left foot in.
- 7Continue alternating sides for the desired number of repetitions or distance, maintaining a consistent squat depth throughout.
- 8To finish, stand up from the squat by driving through your heels and extending your hips and knees fully.
Form tips
- Drive your knees out in the direction of your toes as you step — this activates the hip abductors more effectively and prevents the knees from caving inward.
- Keep your torso upright and your gaze forward throughout; rounding forward shifts stress onto the lower back rather than the hips and glutes.
- Move slowly and deliberately — a 2-second step with a brief pause before the follow-through step increases time under tension on the abductors.
- Think about sitting back into the squat rather than simply bending the knees; this ensures your glutes are loaded rather than just your quads.
- Keep your core braced throughout to maintain a stable pelvis, which allows the hip abductors to generate force without compensation from the lumbar spine.
Common mistakes
- Rising out of the squat between steps: standing up to take each step removes tension from the hips and glutes entirely, turning the exercise into a walking drill rather than a loaded hip-abductor movement.
- Letting the knees cave inward: allowing the knees to collapse toward the midline when stepping reduces gluteus medius activation and places harmful valgus stress on the knee joint.
- Taking steps that are too small: a minimal lateral step fails to challenge the hip abductors through a meaningful range; aim for a step width that you feel in the outer hip and glute.
- Shifting the torso sideways as you step: leaning toward the stepping foot compensates with the lower back instead of loading the hip abductor, reducing effectiveness and risking lumbar strain.
- Rushing the movement: moving too quickly through each step relies on momentum rather than muscle control, undermining the stability and strength benefits of the exercise.
Frequently asked questions
What muscles does the Step Out from Squat work?
The primary muscles recruited are the hip abductors — particularly the gluteus medius and gluteus minimus — along with the gluteus maximus and quadriceps. The gluteus medius and minimus work hard to control the lateral step and stabilize the pelvis, while the glutes and quads maintain the squat position throughout.
How is the Step Out from Squat different from a regular squat?
A standard squat loads the glutes and quads through a vertical up-and-down movement. The Step Out from Squat adds a lateral component while holding the squat, specifically targeting the hip abductors (outer glutes and hip) in a way a standard squat does not. It also trains single-leg stability and hip control.
Can I add resistance to the Step Out from Squat?
Yes. A resistance band placed just above the knees is the most common progression — it increases the load on the hip abductors without requiring equipment. You can also hold a light dumbbell or kettlebell at your chest to add overall lower-body load, though the band variation specifically amplifies the hip abductor challenge.
How many reps or sets should I do?
For hip stability and strength endurance, 2–4 sets of 10–15 steps per side is a practical starting point. Because the exercise is bodyweight-only, you can also use it as a warm-up drill — 1–2 sets of 8–10 steps per side before squats or lower-body work prepares the hips and activates the glutes effectively.
Is the Step Out from Squat suitable for beginners?
Yes. It requires no equipment and can be scaled by adjusting squat depth — a higher squat position (above parallel) is appropriate for beginners or those with limited mobility. As strength and balance improve, you can lower deeper into the squat and increase the width of each lateral step.
