Squat with Side leg Lift


Squat with Side leg Lift

Works the front (quadriceps), sides (gluteus medius and minimus) and backs (hamstrings) of the thighs; buttocks (gluteus maximus).

Equipment:
You can do this exercise without equipment or you can use dumbbells held at the shoulders and ankle weights on the legs.

Exercise:

  1. Start with feet slightly more than shoulder-width apart, toes in your natural standing position.
  2. Hold dumbbells on shoulders, elbows pointing to the sides.
  3. Bend knees and lower body until thighs are almost parallel to the floor. Keep heels on the floor throughout the movement.
  4. Slowly push up to standing position while lifting leg to side as high as possible without arching your back or losing your balance.
  5. Keep lifted leg straight, with knee and foot facing forward, not up.
  6. Return to starting position by bringing the lifted leg back to the floor.
  7. Keep feet shoulder-width apart then gradually return to the squat position and repeat, doing all repetitions on one side before switching to the other leg.

Performance tips:

  1. Squat down with the buttocks behind as if your were about to sit on a chair rather than bringing your knees forward as if you were about to kneel.
  2. Keep back straight and abdominals tight as you lower the body down. The bend is occurring in the hip and knees rather than in the lower back.
  3. Squeeze the buttocks and muscles at the side of the hips as you straighten up and lift the leg to the side.
  4. Remember to move slowly throughout the exercise.

Repetitions:
Do 15 repetitions lifting the same leg. Rest. Do 15 repetitions lifting the other leg.

Note:
If this bothers your lower back or your knees, practice in front of a mirror to check your position and see that you are doing it right. If it still bothers you, avoid this exercise.

Continue reading here: Staggered Reaching Squat

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