Welcome to Kettlebell Movement, today we are going to learn the later squat. This exercise isn’t well known, but is an awesome core trainer that will also require technique and stamina. The later squat can be performed with an exercise band or a mid level pulley and adjustable weight stack.
Lateral Squat Tips
- Stand with the handle in both hands and use a comfortable grip. I like interlocked fingers but it’s up to you what feels best. Move your hands directly in front of you, it should be pulling you directly sideways either left or right. Pull your shoulders down and back in the joint, don’t shrug.
- Inhale, brace deeply with your abdomen and squat downward through your hips. Keep your back flat and feet flat on the ground. Try to eliminate any excess forward lean.
- Maintain good alignment and go as deep as you can without rounding your back, or until you hit rock bottom.
- Stand up straight, to a tight plank position and repeat each rep without releasing the weight. Exhale.
- Switch sides after a set of six to fifteen reps (depending on the weight used).
This is one of those exercises that if you saw someone doing it, you wouldn’t think much of it but in truth, it’s extremely challenging. A resistance band that doesn’t seem to have enough tension to challenge you in other things will be more than enough to make you very sore with this exercise. You will probably feel it in your abdomen and obliques, a very deep muscle soreness in all the right places. As I mentioned, it is also quite a cardio blast so feel free to add it to a circuit for some interval training. This exercise works well with pushing, pulling and lunging exercises. I love what the lateral squat does and you will see it used in our workouts here on Kettlebell Movement.
Thanks for joining me,
Peter Hirsh
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