This exercise works the same muscles as the Lateral Lunge, but is more of a stationary movement. Miller says, “The Lateral Squat is a way of doing a Lateral Lunge without as much impact, because the feet don’t leave the ground. Girls who have knee problems should do the Lateral Squat instead of the Lunge, because it feels better on the knees.” This lift can help athletes with injuries or pain in their lower bodies.
Stand with bar on back in wide stance
Shift weight to one side and squat into lunge position
Weight bearing leg should be bent
Opposite leg should be straight
Push hips back and keep knee of bent leg above toes
Make sure toes of both feet point forward
Straighten bent leg, return to starting position
Perform 3 sets of 5 reps of one lift on lower body training days. Rest for 90 seconds to 2 minutes between sets.