Lateral Legs | 4 DYNAMIC Exercises With Lateral Movement 👈🦵👉

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Looking for some fantastic exercises that will focus on your legs + involve lateral movements? Try these four dynamic movements that are not only great for training, but also pretty fun.

These exercises require only your body weight and some adequate space. I love working out barefoot in the sand, as it's great to train for added stability using my toes. You can do these exercises on any surface though.

The four exercises we'll be doing are:

► Lateral Shuffle To Squeeze

Start in a squat position with feet shoulder width apart. Bend the knees slightly to come to a semi loaded squat position, while maintaining a neutral spine. We'll be kicking out on leg to outside shoulder width, then when it's planted bring the next leg over. I'm going for 5 paces to each side, before digging in a deep squeeze on the last repetition.

You can pace this exercise as quickly or slowly as you'd like. I'm taking it fairly slow for this video, but you can really add momentum by keeping each foot on the ground for as little time as possible - maintaining upper body posture of course.

► Squat To Side Kick

Start this one in a standing position with feet shoulder width apart. We'll be doing a standard body weight squat, but while returning to the top one of our feet will begin leaving the ground. I like to begin leaning my upper body to the side opposite the moving foot, while bringing my knee close to my chest.

Once at the top I'll kick my moving foot out to the side while maintaining balance and stability with my grounded foot. This exercise greatly benefits from being barefoot as using each part of the foot independently provides great training.

You can add a broom stick to the front of your body for stability if you find maintaining your balance during this movement to be too difficult.

► Rotating Squat

We'll be travelling again for this one so find some space to move around. Start in a squat position, standing with feet should width apart. Squat down, and upon returning to standing you're going to want to pivot on one of your feet. Rotate your body on the frontal plane(forward) so your head is turning with your moving leg.

Add some spice to this one by trying the rotation around your coronal plane(reverse), with your moving leg pivoting behind your body.

► Running On The Spot To Squat

This one is as easy as it's called. Start by running on the spot, with knees touching waist height. You can structure the time/reps of running however you'd like, but after a set interval you'll hop your feet to just outside shoulder width apart.

Complete a squat with your feet wide. Depending on the comfort and final position of your feet, it could be a sumo squat entirely. Hop back up to some running on the spot for some more interval reps.
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Feel free to take a longer break between rounds, or modify the movements as needed. 😃
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0:00​​​​​​​​ Intro
0:29 Lateral Shuffle To Squeeze
1:45 Squat To Side Kick
3:31 Rotating Squat
4:31 Running On The Spot To Squat
5:10 Finished!
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