Single-Leg Lateral Squat

How to Left-Leg Lateral Squat

Primary Muscles: Legs,  Glutes

Exercise Families: Squat

Equipment: Med Ball

Trainer: Ashley Steele

Steps:

1. Hold a weight in both arms, shoulders blades pulled back, and spine and head in good posture. Position the feet in a wide stance, outside of shoulder-width, toes angled out approximately 20 to 30 degrees. 

2. Keeping the chest up and back arched, shift the hips down and to the left by bending the left knee and straightening the right leg. Pause in the down-position, tighten the glutes and push through the left hip to propel the body to the starting position. Continue for the specified amount of time or repetitions.

3. You should feel this working the hamstrings, quads, glutes, and outer hip muscles. 

Alternative Exercises:

Lateral Squat • Lateral Lunge

How to Right-Leg Lateral Squat

Primary Muscles: Legs,  Glutes

Exercise Families: Squat

Equipment: Med Ball

Trainer: Ashley Steele

Steps:

1. Hold a weight in both arms, shoulders blades pulled back, and spine and head in good posture. Position the feet in a wide stance, outside of shoulder-width, toes angled out approximately 20 to 30 degrees. 

2. Keeping the chest up and back arched, shift the hips down and to the right by bending the right knee and straightening the left leg. Pause in the down-position, tighten the glutes, and push through the right hip to propel the body to the starting position. Continue for the specified amount of time or repetitions.

3. You should feel this working the quads, glutes, and outer hip muscles. 

Alternative Exercises:

1-Leg Sit Squat • Dumbbell Lateral Squat