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PTS - The source for Sport & Athletic Training. We specialize in Athlete Development

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Exercise: Lateral Squat Walk

This lower body exercise targets and strengthens the adductor and hip external rotator muscles.  Athletes who require lateral mobility, and who position themselves in a semi-squat or athletic position should incorporate this exercise into their Training routines.

Have you tried this exercise? Share your training experience with us.

Primary Muscle Groups: Gluteus Maximus and Minimus, Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Medialis Obliquus) Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus), Gastrocnemius / Achilles complex, Adductors (Pectineus, Adductor Longus and Magnus, Gracillis, Iliospoas, Obturator Externus) and Erector Spinae
Technique Ques:
Options for Progression: An athlete can progress this exercise by holding additional weights, increasing the distance of their "walk", and decreasing the recovery duration between sets.

Exercise Progressions:

Deep Lateral Lunge Shuffle
Lateral Lunge with Olympic Bar
45o diagonal Lunge with Stability Ball
45o Lateral Lunge with Stability Ball on BOSU
Lateral Lunge to Plate Press
Lateral Lunge to Bar Press


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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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