Side-to-Side Squat
The Side-to-Side Squat is a great active mobility exercise for hips as well as a warm-up drill. It requires hip adductor and abductor activation for stabilization, as well as quad strength and hamstring mobility. It is effective preparation for groin mobility work, such as middle splits progressions.
- Type Of Exercise: Mobility
- Muscles: Quadriceps, Glutes, Hips, Hamstrings
- Difficulty: Beginner
- Equipment: Body Only
Side to Side Squat
- Assume a wide standing straddle stance with your toes turned out slightly.
- Squat down as low as possible on your right side, keeping your left leg straight.
- Check to make sure your right knee is tracking over the center of your foot and not drifting inward.
- Stay as low as possible and transition over to your left side, extending your right knee and bending your left knee.
- Pause, check your knee position, and continue to squat side-to-side for reps.
- For help balancing and squatting lower, hold a light weight out in front of you during the squats.
- Exercise: Standing Pancake
- Type of Exercise: Flexibility
- Muscles: Hips, Hamstrings
- Difficulty: Beginner
- Equipment: Body Only
- Exercise: Vertical Frog
- Type of Exercise: Flexibility
- Muscles: Hips
- Difficulty: Beginner
- Equipment: Body Only
