1. The Lateral Squat: Technique
These are also known as side or lateral lunges. Either way, they are performed as a squat, with the added twist that you separate your legs more, bend one knee, bring your body to that side, then squat down, trying to force your body straight down, as though you are trying to put your buttocks to the floor.
2. What They Do for You
This and other such "lunge" or "squat" exercises are ideal for increasing your flexibility and hip mobility. Your hips are built for a range of motion, but the "couch potato" lifestyle that so many of us lead can shorten the range of movement of your hip flexors and your hamstrings. This, in turn, restricts your mobility. Such lack of flexibility can lead to knee pain, back pain and so on. If you don't do this type of exercise on a regular basis, you force your knees and back to try to compensate for that lack of motion, and this causes problems in how you walk, run, play and feel about yourself.
3. Modified Lateral Squats
The nice thing about the simplicity of this workout is that you can modify it with dumbbells or barbells, thus increasing the potential for muscle definition and form. For example, hold a dumbbell in each hand, arms extended to the sides, feet wider than shoulder width apart. As you go into the squat position (buttocks straight down to the floor until the thighs are parallel to the floor), bring the dumbbells straight in front of you so that your hands are close to touching when you are in full squat position. Make it "lateral" by bending one knee as you go down, then the other. Remember to keep proper form for the most benefit.
4. Good Posture
This and other similar exercises promote good posture, but you have to maintain good posture going into the exercise. Keep your back straight, your chest out and, if it helps, clasp your hands together behind your head. Don't let your knees turn in; keep them pointing straight out and make sure to drop your buttocks straight down toward the floor. Be sure to look straight ahead, keep your shoulders back and don't round your back.
5. Other Considerations
Don't be tempted to start with your feet too close together. While the exercise itself seems to be a bit counter-intuitive, it is actually easier the farther apart you have your feet. Get them as wide as is comfortable for you, and you will notice a greater stability, balance and control. Don't rush it; do the movements easily and smoothly, always maintaining proper form.
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