Keep the opposite leg straight while also keeping your back straight and head up. In the fourth (and final) round, do each exercise for 15 seconds. #laterallunges #lateralstepups #lowerbodyexercise #sportsperformance #injuryprevention #off-ice #athletictraining. Loading... Unsubscribe from shuichitakefitness? In the fourth (and final) round, do each exercise for 15 seconds. Try to keep your thighs parallel to the ground. Our product picks are editor-tested, expert-approved. For this exercise, you can start with 5 reps per set instead of 10. Then, kick both feet out behind you so you are now in a high-plank position. Initiate the squat from the hips, not the knees. So simple, so effective, so underused. While you're at your strongest when you have a stable base beneath you, focusing your workouts on one leg at a time can be the key to unlocking your body's full potential. Make sure to breath as you push back up to the start position. Then, drive your back leg forward in a kick. We may earn a commission through links on our site. These exercises will keep you in shape, especially if you're sitting in front of your work computer all day. So with that in mind, here are six lateral strength exercises you can use in your training program to ensure that you’re building real world game speed. When you reach the other side, initiate the squat jump from the hips, not the knees, and engage your core to jump up explosively. Once you've reach the bottom position push off the heel and return back to the start position. Note: Individuals should always speak to their physician before starting a new exercise program, especially if they have pre-existing injuries or physical conditions, and should only perform physical activity they feel capable of doing. Take a big step out to side and lower your hip down and back so that it is parallel with the knee while keeping your arms extended out in front of you for counterbalance. In the third round, do each exercise for 30 seconds. Cancel Unsubscribe. "The training focus requires the muscles to develop in a way that supports day-to-day activities—walking, running, changing direction, etc.," says Atkins. You can then step out to the same side or go to the opposite side. There are eight exercises you'll complete in this workout for four rounds. Try this intense lower body workout to tone up and strengthen your leg muscles! Train one leg at a time for super functional gains. Atkins advises that you start with body weight to allow the body to get used to the movements, and then make your way up to adding a load. Lateral Squat; You can add the exercises to your leg day as you see fit, or run though them all in a circuit with little to no rest for a quick unilateral challenge. In the second round, do each exercise for 45 seconds. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. You'll break a sweat, and there's no equipment needed! Check out our series full of her workout tips, Try Her Move. (Since most are familiar with how to do the adduction machine, I've omitted it in the tutorial videos.)

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