Lateral Squat

oec:lateral-squat

A lower-body exercise performed in a wide stationary stance where you shift weight to squat down on one leg while keeping the opposite leg straight.

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Also called: Side Split Squat, Stationary Side Lunge, Stationary Lateral Lunge, Side Squat, Side split squats left

How to do it

Stand tall with your feet placed substantially wider than shoulder-width apart, pointing your toes straight ahead or slightly angled out.
Brace your core and hold your hands together in front of your chest for balance.

Shift your weight toward one side, hinging at the hip and bending that working knee while keeping the opposite leg straight.
Descend until your working thigh is approximately parallel to the floor, ensuring both feet remain flat on the ground.
Drive through the midfoot and heel of the working leg to extend the knee and hip back to the starting wide stance.
Complete all prescribed repetitions on one side before switching, or alternate sides as programmed.

Inhale as you descend into the squat on the working leg; exhale forcefully as you press back up to the top.

Allowing the heel of the working foot to lift off the floor during the descent.: Push the hips back more and limit your depth to what your ankle mobility permits while maintaining full foot contact.
Letting the working knee collapse inward (valgus collapse).: Actively track your knee in line with your toes throughout the descent and ascent.
Lifting the inner edge of the trailing foot.: Firmly plant the entire sole of the straight leg to stretch the adductor and maintain a stable base.

Do not force depth if you feel sharp discomfort or strain in the adductor muscles of the extended leg.

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