The KB Lateral Squat is not one of the most “fun” exercises that we do here at Metabolic, but it is extremely valuable because it addresses the hip adductors (groin) and hip abductors (outer hip). These muscle groups can be difficult to effectively target through most compound leg movements, so it is important to perform a Lunge and/or Squat variation in the frontal plane on a weekly basis.
Additionally, many of us our extremely TIGHT through our hips, so this exercise can help enhance mobility by acting as a “loaded stretch”, especially when performed under control. Here are some tips to effectively perform a Lateral Squat.
✅ Spread your feet apart so that they are about one foot outside of shoulder width on either side.
✅ Keep your feet FLAT. Some variations call for rocking up onto the feel, but this tends to promote twisting in the lumbar spine in a flexed position, which can be dangerous for some.
✅ Keeping your upper back in EXTENSION (think CHEST UP), PUSH your hips back, and then down into the side you are trying to work.
✅ Go as low as you can while maintain the integrity of your spine, and without twisting. You do not need to get insanely low to make this an effective exercise, and mobility level will differ from person to person.
✅ Keeping the trail leg straight, DRIVE off of the outside leg to return to the top. You should feel this significantly in your glutes, groin, and hips.
❌Be sure NOT to twist!
❌This is a HINGY SQUAT, so make sure your hip don’t only go BACK, but DOWN as well.
❌Don’t let your ego hinder your progress! We all certainly have an end range in mobility, but be sure you are safely hitting that end range with the load you have!
Please check out Metabolic Delmar Studio Manager Mandy Ganser doing a great job staying disciplined on a challenging exercise!
