Variation

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Exercise
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Lateral Squats

Prerequisites 1

Bodyweight Squats

Requires proficiency of 50%

Assisted Squats🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼

Box Squats🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼

Air Squats🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼

Narrow Squats🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼

Front Staggered Squats🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.
▼

Assisted One-Leg Squats🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼

One-Leg Box Squats🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼

One-Leg Squats🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.
▼
Postrequisites 7

Hand to Big Toe Stretch (Side)

Requires proficiency of 75%

Side Reclining Big Toe Stretch🌐

4 sets of 15-30s holds

⚠ Side Standing Big Toe Stretch🌐

4 sets of 15-30s holds

Cossack Squats

Requires proficiency of 50%

Assisted Cossack Squats🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Cossack Squats🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Foot-Elevated Lateral Squats

Requires proficiency of 50%

Assisted Foot-Elevated Lateral Squat🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Foot-Elevated Lateral Squat🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Kneeling Adductor Stretch

Requires proficiency of 50%

Kneeling Adductor Stretch🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Lateral Lunge with Overhead Reach

Requires proficiency of 50%

Lateral Lunge with Overhead Reach🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Lateral Lunges

Requires proficiency of 50%

Assisted Lateral Lunge🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Lateral Lunge🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

Side Splits

Requires proficiency of 50%

Half Side Splits🌐

4 sets of 15-30s holds (ea. side)

⚠ Side Splits🌐

4 sets of 15-30s holds