Kettlebell Walking Lateral Squat
The kettlebell walking lateral squat is a lateral lower body exercise that targets the quads and glutes while emphasizing the hip abductors and inner thighs. It improves frontal plane movement, lateral strength, and mobility in the hips and ankles.
How to do it
- Stand with feet shoulder-width apart holding a kettlebell at your chest in a goblet grip.
- Step one foot out wide and lower into a lateral squat by shifting your weight over that foot.
- Keep the other leg straight and both feet flat on the ground.
- Drive through the squatting leg to return to standing, then bring your feet together.
- Repeat the lateral squat to the same side for the desired reps, then switch sides.
Form cues
- Keep your chest proud and core braced throughout the movement.
- Push your hips back as you step out to the side.
- Keep both heels planted firmly on the floor.
- Drive through the heel of your working leg to stand back up.
Breathing: Inhale as you step out and lower into the lateral squat, and exhale as you push back up to the starting position.
Common mistakes
- Letting the heel of the squatting foot lift up, which puts extra stress on the knee joint and reduces stability.
- Caving the knee inward during the descent, which can strain the knee ligaments and decreases glute engagement.
- Leaning too far forward from the waist, which shifts the work away from your legs and onto your lower back.
Muscles worked
Primary: quads. Secondary: glutes, hip abductors, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps per side, rest 60 s
Lose weight
3 sets × 10–12 reps per side, rest 45 s
Build muscle
3–4 sets × 8–10 reps per side, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your knee or hip, stop immediately and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should I feel this in my inner thighs?
Yes, the adductors (inner thighs) and hip abductors work hard to stabilize you during lateral movements, so feeling mild fatigue there is completely normal.
How heavy should the kettlebell be?
Start with a light kettlebell or even just your body weight to master the lateral shift before adding resistance at your chest.
What if my ankle mobility feels limited?
If your heel comes off the ground, try taking a slightly narrower step or elevating your heel slightly until your ankle mobility improves.