It works many leg muscles: Your quads (front of thighs), hamstrings (back of thighs), glutes (buttocks), and hip flexors (muscles that help you lift your legs).

It also makes your core (stomach muscles) work hard to keep you balanced.

It's good for everyone, no matter your fitness level. You can easily add it to your regular workouts or use it to warm up before harder exercises.

The towel adds extra difficulty. It makes your muscles work harder, so it's perfect if you want a more challenging workout.

To do it: Stand with your feet shoulder-width apart, holding a towel between your hands. Slowly squat to one side, keeping your back straight and your core tight. Push back up to the starting position. Repeat on the other side.

Remember to keep your movements slow and controlled to avoid injury. If you're new to this exercise, start with fewer repetitions and gradually increase as you get stronger.

More Flexible Hips: This exercise helps your hips move more easily. Good hip flexibility is important for many activities and helps prevent injuries.

Better Balance: Because you need to keep your balance while doing a side squat, it makes your core muscles (your stomach and back muscles) stronger, improving your overall balance.

Easy to Do Anywhere: You don't need any special equipment or a gym to do this exercise. You can do it almost anywhere!

Injury Prevention: Stronger hip and leg muscles help protect you from injuries during sports or everyday activities. It helps support your joints.

Engage your core muscles: Imagine you're bracing for a light punch to your stomach. This helps keep your back straight and protects it.

Shift your weight: Move your weight onto your right leg. Keep your left leg straight, but don't lock your knee.

Slowly squat to the side: Bend your right knee and lower your hips down, as if sitting in a chair. Make sure your right knee doesn't go past your toes. Your left leg will help you balance.

Push back up: Use your right leg to push yourself back up to standing. Keep the towel steady to help with balance.

Switch sides: Repeat steps 3-5 on your left leg.

Important tip: Go slowly and carefully. Focus on doing the exercise correctly. This helps you get the most out of the workout and keeps you safe from injury.

Extra tip: The towel helps you stay balanced, especially when you're first learning this exercise. If you feel very steady, you can try without the towel later.

Regular Bodyweight Squats: This basic exercise strengthens your thighs (quadriceps and hamstrings) and buttocks (glutes). It helps you move better and keeps you steady.

Narrow Stance Bodyweight Squats: This focuses more on your thigh muscles (quadriceps). Standing closer together makes it harder, but you still use your core muscles for balance.

Rocking Half Frog Stretch: This stretch loosens up your hips and inner thighs. It helps you be more flexible and improves how well your legs work.

Why these are good alternatives: These exercises help build strength and flexibility in the same areas as side squats with a towel, offering variety in your workout.

Lying Butterfly Exercise: This exercise focuses on the inner thighs and hip muscles. It helps you become more flexible and stronger in these areas. You lie on your back and gently move your legs, like a butterfly's wings. This is a gentle stretch that can ease tightness.

Side Lunges: These are great for working your leg muscles (thighs and buttocks) and improving your balance. You step to the side and bend your knee, like you're stepping over something. This strengthens your legs and helps with everyday movements.

Both exercises work similar muscles to side squats, but in different ways. The Lying Butterfly is a gentler stretch, while Side Lunges are more active.

Experiment with both! See which one you like better and fits your fitness goals.

Keep your back straight: Don't let your back curve inward. Keep your chest up and your shoulders back. A straight back protects your spine from getting hurt.

Go down low enough: Squat down until your thighs are about even with the ground. This makes sure you're using the right muscles and getting a good workout. If you don't go down far enough, you won't get the full benefit of the exercise.

Use a towel for balance (if needed): The towel can help you keep your balance and do the exercise correctly. If you're having trouble with your balance, place it between your thighs or under your feet to aid stability. Remember that the towel is a support, not a crutch. You should still be engaging your leg muscles for the exercise.

Listen to your body: If you feel any pain, stop immediately. It's important to stop and rest if something feels wrong. Don't push yourself too hard, especially when starting.

They make your legs stronger. The side-to-side movement works different leg muscles than regular squats, building overall leg strength and power.

They improve how well you can move. The towel helps you control your balance and increases your range of motion, making your hips and legs more flexible.

They help you stay steady on your feet. Side squats challenge your balance, improving your stability and coordination.

They're easy to do at home. You don't need any special equipment, just a towel and some space.

Using a towel helps you control the movement. It provides resistance and helps you feel the muscles working.

Proper form is important to avoid injuries. Focus on slow, controlled movements to get the most benefit and avoid hurting yourself.

Start slowly and gradually increase the number of repetitions. Listen to your body and stop if you feel any pain.