Side-to-Side Squat

The Side-to-Side Squat is a great active mobility exercise for hips as well as a warm-up drill. It requires hip adductor and abductor activation for stabilization, as well as quad strength and hamstring mobility. It is effective preparation for groin mobility work, such as middle splits progressions.

Type Of Exercise: Mobility
Muscles: Quadriceps, Glutes, Hips, Hamstrings
Difficulty: Beginner
Equipment: Body Only

Side to Side Squat

Assume a wide standing straddle stance with your toes turned out slightly.
Squat down as low as possible on your right side, keeping your left leg straight.
Check to make sure your right knee is tracking over the center of your foot and not drifting inward.
Stay as low as possible and transition over to your left side, extending your right knee and bending your left knee.
Pause, check your knee position, and continue to squat side-to-side for reps.
For help balancing and squatting lower, hold a light weight out in front of you during the squats.

Exercise: Standing Pancake
Type of Exercise: Flexibility
Muscles: Hips, Hamstrings
Difficulty: Beginner
Equipment: Body Only

Exercise: Vertical Frog
Type of Exercise: Flexibility
Muscles: Hips
Difficulty: Beginner
Equipment: Body Only