Commonly seen Lower-body exercises at the gym might include squats, lunges, and leg presses. However, one overlooked movement that is critical not only for refining lower-body strength but also for reinforcing the structural integrity of the stabilizing muscles of the hips, knees, and ankles is side-to-side movement.
The lateral split squat targets lower-extremity muscles involved in powering medial and lateral (left-to-right) movement. By loading the hip abductors and adductors while requiring balance and coordination, lateral lower-extremity exercises reinforce side-to-side strength and stability.
The demands of single-leg mechanics and shifting the body’s center of gravity laterally promote muscular adaptation in the lower extremities to optimize changes of direction, balance, and coordination. Exercises involving side-to-side movement help improve confidence in everyday physical activities that require lateral lower-extremity movement.
The lateral split squat challenges balance and proprioception, recruiting the stabilizing muscles of the hip and knee that are critical for long-term joint health and injury prevention. If an imbalance occurs, such as stepping off a curb or needing to quickly move out of the way of something approaching you (such as a person or vehicle), the ability to shift one’s body to one side or the other is beneficial for avoiding potential injury.
The next time you’re planning a lower-body workout, consider adding a few sets of lateral split squats. You may be surprised at how much your hips and legs benefit from moving in a new direction.
–Written by Coach Vincent Nguyen