{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Lateral Walk",
      "kind": "common"
    },
    {
      "text": "Side Step Walk",
      "kind": "common"
    },
    {
      "text": "Squat Walk",
      "kind": "common"
    },
    {
      "text": "Bodyweight Lateral Walk",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-medius",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-minimus",
        "role": "prime-mover"
      },
      {
        "muscle": "tensor-fasciae-latae",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "quadriceps",
        "role": "synergist"
      },
      {
        "muscle": "abdominals",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "abduction",
          "adduction",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "mobility",
      "conditioning"
    ],
    "movement_patterns": [
      "isolation-hip-abduction",
      "squat",
      "gait"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "frontal",
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mini-band",
      "resistance-band"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1514"
  },
  "id": "oec:lateral-squat-walk",
  "instructions": {
    "setup": [
      "Stand tall with your feet parallel and hip-width apart.",
      "Hinge slightly at the hips and bend your knees to lower into a quarter or half squat.",
      "Keep your chest upright, spine neutral, and hands held together in front of your chest for balance."
    ],
    "steps": [
      "Step laterally to the side with your lead foot, widening your stance while maintaining the squat depth.",
      "Slowly bring the trailing foot inward until feet return to hip-width apart.",
      "Continue stepping in the same direction for the target number of reps or distance, then repeat in the opposite direction."
    ],
    "breathing": "Breathe continuously and rhythmically throughout the set without holding your breath.",
    "cues": [
      "Stay low throughout the entire set",
      "Keep feet pointing straight ahead",
      "Push through the hips, not the lower back"
    ],
    "common_faults": [
      {
        "fault": "Standing up between steps.",
        "correction": "Maintain a constant squat depth without bobbing up and down."
      },
      {
        "fault": "Turning toes outward excessively during lateral steps.",
        "correction": "Keep your toes pointed forward so the lateral glutes remain under active tension."
      },
      {
        "fault": "Letting the feet touch together on the follow-through step.",
        "correction": "Stop the trailing foot when it returns to hip-width apart to maintain continuous hip tension."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the floor path is completely clear of tripping hazards before stepping sideways."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      },
      {
        "required": [
          "distance"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Lateral Squat Walk",
  "previous_ids": [
    "oec:lateral-walk"
  ],
  "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: Lateral Walk",
        "url": "https://wger.de/en/exercise/1514/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "cozyGalvinism"
      }
    ]
  },
  "relations": [
    {
      "type": "regression-of",
      "target": "oec:band-lateral-step"
    },
    {
      "type": "substitute-for",
      "target": "oec:band-lateral-step"
    },
    {
      "type": "substitute-for",
      "target": "oec:banded-monster-walk"
    }
  ],
  "setup": {
    "position": "moving",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A lower-body exercise performed in a partial squat while stepping sideways to strengthen the hip abductors and glutes."
}