Improving your workout routine needs more and more progress in your variations and if you do squats, advancing to Lateral Squat Walk is the progress you need.
Maintaining a squat position and moving from side to side is a total muscle burner especially if your aim is to lose weight or tone the leg muscles.
A simple but challenging workout if you are a beginner. With more muscle contractions and fat burning, you can move to add resistance bands to the Lateral Squat Walk to push for more muscle growth and strengthening.
HOW TO DO LATERAL SQUAT WALK PROPERLY
No weights are needed, just focus on your form and technique. Work your muscles out and avoid taking breaks in-between reps so that your muscles grasp consistency and endurance faster.
How to do it:
- Stand with your feet hip-width apart and assume a half-squat position with your thighs parallel to the floor. Hold your hands in front of you.
- Your back should be straight and core engaged at all times.
- Inhale as you step your right foot towards the right with a distance that will still maintain your balance and then followed by your left foot stepping towards the right while exhaling. Remain in the squat position.
- Tighten your glutes and lift your hips as you take each step.
- Do side steps towards the right 3 times as if doing a sidewalk then do the same motion towards the left side 3 times so that you are back to the starting position.
- Do the steps for 30 seconds and then take a break. Do 3 sets.
WHAT MUSCLES DO LATERAL SQUAT WALK WORK
The glutes muscles tighten and help stabilize the upper body and pelvis when squatting so that there is balance. When doing the lateral movement, you will feel your glutes muscles start to burn and contract.
The butt muscle contraction and activation result to strengthening and toning of the butt and gives your glute muscles a defined and lifted look if done more regularly.
Some of the major thigh muscles are the hamstring and the quadriceps. Each muscle has a different responsibility depending on the lower body movement.
The muscles allow you to bend, flex and rotate at the lower body. Doing the technique pushes the muscles more to burn fat, contract and stretch. By doing this, the thigh muscles tone up and strengthen which increases endurance and muscle mass, an added advantage to an athlete.
HIP ABDUCTORS AND ADDUCTORS
The abductor and adductor muscles enable you to move your legs sideways and stabilize the hips and glutes.
Squats helps stretch out and release tension from the hips. Lateral Squat Walk completely engages the hips and allows you to work more on the hip adductor and abductor muscles. The exercise stretches and increases flexibility to the muscles, giving more room for other challenging workouts.
The muscle helps keep you on your feet while standing and propel you forward when walking and when doing multiple foot activities.
Most times, you will see giant calves on someone’s leg and right away, you know they worked with a lot of weights and strength to get there.
Strong calves mean strong leg momentum, endurance, more weights during workouts and more hardcore workouts for your lower body.
Engaging your core prompts you to tighten the abdominal muscles and create stability while squatting. This causes the muscles to contract and harden which facilitates rapid fat burning and muscle strengthening.
Almost everybody working out, one way or another, desires hard packs and toned abs. Working on the muscles, helps you progress in building your muscle mass and strength.
LATERAL SQUAT WALK BENEFITS
LOWER BODY STRENGTHENING AND DEVELOPMENT
From toning the butt to giving it a lift, squats have proven to be very effective especially if you try out different variations.
This workout trains muscle strength for the thigh muscles, glutes, and hip muscles. It works as a compound workout that gets to activate multiple muscles and work them out properly.
Strong legs guarantee productive workout sessions especially if lower body momentum and endurance are required.
RELIEVE HIP TENSION AND PAIN
Back pain often? Painful hip when you wake up? Doing this workout stretches and relieves the tension at the hips and back and further strengthens the hip abductors and adductors.
Working on strengthening the muscles increases your chance of preventing the frequent pain and tension and cure it if done consistently and appropriately.
A straight back when working out reinforces an upright posture that gives you a confident look and a healthy spine.
A neutral spine is a straight back and a healthy spine. With this, it is almost impossible to cry back pain and muscle tension because your muscles are well stretched, flexible and strong.
KNEE JOINT STRENGTHENING
Cracking sounds is like a cry for help for weak knees. This exercise is just what you need to strengthen those knee joints and the muscles around it.
With strong knees, you can add weights to your squat variations and even go as low as possible.
ALTERNATIVES TO LATERAL SQUAT WALK
Lunges are a great workout for lower body strength training and good form. It also improves hip flexors flexibility and core engagement.
For an alternative, lunges are the best for lower body development and balance.
Step-up is a great exercise for the legs as it boosts strength and fat burning. For just a light workout that is still effective and activates the right leg muscles, step-up is just the right workout to start with.
LATERAL SQUAT WALK MISTAKES TO AVOID
Relieving back pain means working out while your spine is neutral and back straight, this way, your form is correct and the technique will not harm your back but it will help cure and prevent more back pains.
For a beginner, the lateral movement may give you a swing and act as a momentum which will shift focus from the target muscles to other muscles.
Swinging also causes imbalance and it will be hard to do the movements. Only move your legs when doing the walk to activate more muscles and maintain a good form and technique.
Lateral Squat Walk is a great exercise that will benefit you when added to your training routine. Adding a resistance band to the workout increases your muscle progress and gives you a more effective workout.
This workout is great for burning calories and toning leg muscles especially if you are a beginner and working out at home. It is definitely a great start for healthier and stronger muscles.