Steps
Step 1: Stand upright in the split squat position with arms overhead, facing away from the anchor point; the front foot is flat on the floor, and the back foot is on the ball of the foot.
Step 2: The TRX straps are set to mid length, one hand in each of the handles, holding your arms overhead, in a ‘Y’ position, keeping tension on the straps.
Step 3: Begin to bring the back knee down towards the floor, maintaining your core engaged, and arms overhead/behind you.
Step 4: Focus on the stretch in the rear leg hip flexor, as well as ‘opening up’ your chest and shoulders.
Step 5: Push from both legs to get yourself back up to the starting position.
Step 6: Repeat this movement several times before switching legs.
How to progress the exercise
Similar to the Bulgarian Split Squat, the Lateral Squat can be progressed through the use of a weight vest, dumbbells, or by adding a hop into the movement. Standing on a balance disc or BOSU further increases the difficulty of this exercise.
Additional Information
It is especially important in a side/lateral movement, to ensure the proper alignment of the hips, knees, and toes. Sometimes this may not be possible due to lack of flexibility/mobility in the adductor or internal rotator muscles of the hip/thigh. If this is the case, care must be taken to work on increasing flexibility, while in the meantime, adjusting the range of motion appropriately.
Suspension training in Australia
Suspension Exercise is the Australian home of TRX suspension trainers, wall mounts, resistance bands and structured training programs, shipped Australia-wide from our store in Hunters Hill, Sydney. Every price is shown in Australian dollars and you can also visit the TRX store in Hunters Hill. Browse the TRX range for Australia or plan your next session with the free TRX calculators.
