Full body
Lateral Squat to Press
From a wide stance, you shift into one hip, come back to the middle and press both dumbbells overhead. It works your glutes, quads and inner thighs, then your shoulders, in one rep.
- Works
- Glutes, quads, adductors, front shoulders, triceps
- Equipment
- A pair of dumbbells
- Load
- Medium
How to do it
- 1Stand with your feet wide and your toes slightly out, a dumbbell in each hand at your shoulders.
- 2Shift your hips to one side, sitting back and bending that knee while your other leg stays straight.
- 3Push through the bent leg to come back to the middle, then press both dumbbells overhead.
- 4Lower them to your shoulders, then shift to the other side for the next rep.
Cues
- Sit back into your hip, not straight down.
- Both heels stay on the floor.
- Ribs down at the top of the press.
Common mistakes
- Bent knee caving in. Keep it in line with your toes as you shift across.
- Leaning back to press. Squeeze your glutes and keep your ribs down. If you still arch, go lighter.
- Folding forward in the squat. Keep your chest up and the dumbbells at your shoulders. Only go as low as you can stay tall.
Easier
Go lighter, or keep the side squat shallow.
Harder
Pause for 1 second at the bottom of each side squat, and take 3 seconds to lower the press.
Try it: 3 sets of 8 to 12 reps per side, alternating, or 30 seconds on and 30 off.
What's the difference between a lateral squat and a lateral lunge?
In a lateral squat your feet stay set wide and you shift your hips from side to side. In a lateral lunge you step out from standing and step back in each rep. Both work your glutes, quads and inner thighs.
