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:
- Start with feet slightly more than shoulder-width apart, toes in your natural standing position.
- Hold dumbbells on shoulders, elbows pointing to the sides.
- Bend knees and lower body until thighs are almost parallel to the floor. Keep heels on the floor throughout the movement.
- Slowly push up to standing position while lifting leg to side as high as possible without arching your back or losing your balance.
- Keep lifted leg straight, with knee and foot facing forward, not up.
- Return to starting position by bringing the lifted leg back to the floor.
- 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:
- 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.
- 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.
- Squeeze the buttocks and muscles at the side of the hips as you straighten up and lift the leg to the side.
- 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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