Movement overview

The Lateral Side (Monster) Walk Squat is a dynamic exercise that targets the gluteus medius, hip abductors, and quadriceps. It involves performing a squat while simultaneously stepping laterally, often using a resistance band to increase intensity. This exercise enhances hip stability, strengthens the lower body, and improves lateral movement capabilities.

Step-by-step cues

1. Place a resistance band around your legs just above your knees.
2. Stand with your feet shoulder-width apart and lower into a squat position, keeping your chest up and back straight.
3. Engage your core and maintain tension in the band throughout the movement.
4. Step laterally to the right with your right foot, followed by your left foot, maintaining the squat position.
5. Take 3-5 steps to the right, then reverse the movement by stepping to the left with your left foot, followed by your right foot.
6. Continue alternating sides for the desired number of repetitions or time.

Technical tips

• Keep your knees aligned with your toes to prevent inward collapse during the movement.
• Maintain a low squat position to maximize engagement of the glutes and thighs.
• Focus on controlled movements rather than speed to ensure proper muscle activation.
• Use a mirror or ask for feedback to ensure you are maintaining proper form throughout the exercise.
• Start with a lighter resistance band if you're new to this exercise and gradually increase resistance as you become more comfortable.