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Exercise 191

Lateral Squat with Arm Raise

Squat variation to work the core, quadriceps, glutes, and adductors with attention to alignment and movement control.

CoreLegsGlutes
Athletic Station visual preview for Lateral Squat with Arm Raise
Visual preview • Athletic Station

How to perform it

  1. Stand with your feet wider than shoulder-width apart, abs engaged, and spine aligned.
  2. Keep your chest open and your gaze forward throughout the movement.
  3. Shift your body weight to one side and bend the supporting knee into a lateral squat.
  4. At the same time, bring your arms down in front of your body with control.
  5. Press through the supporting leg to return to center and raise your arms overhead as you rise.
  6. Repeat to the opposite side, alternating continuously.
  7. Keep your torso stable and avoid letting the supporting knee collapse inward.
  8. Exhale as you rise and lift your arms, and inhale as you lower into the lateral squat.

What you should feel

Work in the quadriceps, glutes, adductors, shoulders, and core, with a demand on coordination and lateral control. The effort should remain functional and controlled through the legs and arm mobility, without pain in the knees, hips, shoulders, or lower back.

Groups mentioned in the description

CoreLegsGlutes

Exercise questions

How do you perform Lateral Squat with Arm Raise?

Stand with your feet wider than shoulder-width apart, abs engaged, and spine aligned. Keep your chest open and your gaze forward throughout the movement. Shift your body weight to one side and bend the supporting knee into a lateral squat. At the same time, bring your arms down in front of your body with control. Press through the supporting leg to return to center and raise your arms overhead as you rise. Repeat to the opposite side, alternating continuously. Keep your torso stable and avoid letting the supporting knee collapse inward. Exhale as you rise and lift your arms, and inhale as you lower into the lateral squat.

What does Lateral Squat with Arm Raise work?

Squat variation to work the core, quadriceps, glutes, and adductors with attention to alignment and movement control.

What should you feel during Lateral Squat with Arm Raise?

Work in the quadriceps, glutes, adductors, shoulders, and core, with a demand on coordination and lateral control. The effort should remain functional and controlled through the legs and arm mobility, without pain in the knees, hips, shoulders, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.