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Exercise 198

Squat with Lateral Leg Raise

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

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

How to perform it

  1. Stand with your feet wider than shoulder-width apart, toes slightly turned outward, and abs engaged.
  2. Keep your chest open, spine aligned, and hands in a guard position or comfortably in front of your body.
  3. Begin by lowering into a squat with control.
  4. Keep your knees aligned with the direction of your feet throughout the descent.
  5. As you return to standing, shift your weight onto one leg and raise the other leg laterally with control.
  6. Return the leg to center and begin the next repetition according to the alternating pattern prescribed in the exercise.
  7. Avoid leaning your torso excessively or using momentum to lift the leg.
  8. Exhale as you rise and lift the leg, and inhale as you lower into the squat.

What you should feel

Work in the quadriceps, glutes, adductors, and lateral hip muscles, with core participation for stabilization. The effort should remain controlled in the legs and through balance, without pain in the knees, hips, or lower back.

Groups mentioned in the description

CoreLegsGlutes

Exercise questions

How do you perform Squat with Lateral Leg Raise?

Stand with your feet wider than shoulder-width apart, toes slightly turned outward, and abs engaged. Keep your chest open, spine aligned, and hands in a guard position or comfortably in front of your body. Begin by lowering into a squat with control. Keep your knees aligned with the direction of your feet throughout the descent. As you return to standing, shift your weight onto one leg and raise the other leg laterally with control. Return the leg to center and begin the next repetition according to the alternating pattern prescribed in the exercise. Avoid leaning your torso excessively or using momentum to lift the leg. Exhale as you rise and lift the leg, and inhale as you lower into the squat.

What does Squat with Lateral Leg Raise work?

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

What should you feel during Squat with Lateral Leg Raise?

Work in the quadriceps, glutes, adductors, and lateral hip muscles, with core participation for stabilization. The effort should remain controlled in the legs and through balance, without pain in the knees, hips, 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.