Lateral Squat Walk

oec:lateral-squat-walk

A lower-body exercise performed in a partial squat while stepping sideways to strengthen the hip abductors and glutes.

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Also called: Lateral Walk, Side Step Walk, Squat Walk, Bodyweight Lateral Walk

How to do it

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.

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.

Breathe continuously and rhythmically throughout the set without holding your breath.

Standing up between steps.: Maintain a constant squat depth without bobbing up and down.
Turning toes outward excessively during lateral steps.: Keep your toes pointed forward so the lateral glutes remain under active tension.
Letting the feet touch together on the follow-through step.: Stop the trailing foot when it returns to hip-width apart to maintain continuous hip tension.

Ensure the floor path is completely clear of tripping hazards before stepping sideways.

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