{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Side Split Squat",
      "kind": "common"
    },
    {
      "text": "Lateral Squat",
      "kind": "common"
    },
    {
      "text": "Stationary Side Lunge",
      "kind": "common"
    },
    {
      "text": "Side split squats right",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      },
      {
        "muscle": "gracilis",
        "role": "stretched"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension",
          "abduction",
          "adduction"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength",
      "mobility"
    ],
    "movement_patterns": [
      "lunge",
      "squat"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": []
  },
  "external_ids": {
    "wger": "987"
  },
  "id": "oec:lateral-split-squat",
  "instructions": {
    "setup": [
      "Stand upright with your feet approximately double shoulder-width apart.",
      "Position your feet parallel or angled slightly outward with both heels firmly planted on the floor.",
      "Keep your chest tall and hold your hands in front of your chest for balance."
    ],
    "steps": [
      "Shift your weight to one side and push your hips back and down.",
      "Bend the working knee while keeping the opposite leg straight and the foot flat on the floor.",
      "Descend until the thigh of your working leg is roughly parallel to the floor.",
      "Drive through the midfoot and heel of the bent leg to return to the starting upright wide stance.",
      "Complete the desired repetitions on one side before switching, or alternate as prescribed."
    ],
    "breathing": "Inhale as you sit down into the squat, and exhale as you press back up to the top.",
    "cues": [
      "Sit back into your hip",
      "Keep the straight foot flat",
      "Knee tracks over toes"
    ],
    "common_faults": [
      {
        "fault": "Allowing the heel of the working foot to rise off the floor.",
        "correction": "Sit the hips back further and ensure weight is balanced across the entire foot, working within your ankle mobility."
      },
      {
        "fault": "Allowing the working knee to collapse inward past the big toe.",
        "correction": "Actively push the working knee outward so it tracks in line with your middle toes."
      },
      {
        "fault": "Lifting the foot of the trailing straight leg off the ground.",
        "correction": "Keep the sole of the non-working foot glued to the floor to maintain tension and stretch through the adductors."
      }
    ],
    "safety": {
      "precautions": [
        "Do not force depth beyond your current adductor flexibility or hip mobility."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {},
    "reps_counted": "per-side"
  },
  "name": "Lateral Split Squat",
  "previous_ids": [
    "oec:side-split-squats-right"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Side split squats right",
        "url": "https://wger.de/en/exercise/987/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:bodyweight-split-squat"
    },
    {
      "type": "regression-of",
      "target": "oec:cossack-squat"
    },
    {
      "type": "substitute-for",
      "target": "oec:lateral-squat"
    }
  ],
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "wide"
    }
  },
  "status": "active",
  "summary": "A stationary lower-body exercise performed in a wide stance, shifting the hips laterally to bend one knee while keeping the other leg straight."
}