MOTW – Squat With Lateral Leg Raise. Moves that challenge multiple body parts at once are a time-saving trick that helps you squeeze an effective workout into a hectic schedule. This great move engages the entire lower body. The squat is the king of all compound movements. It works your quads, core, abs, back, glutes, hamstrings, and calves. Adding a lateral leg raise, amps it up even more! The lateral raise will also work your abductor muscles, which are extremely important for daily activities and sports. This is a great move for ski conditioning! Also…it’s a super effective exercise for toning the hip area (goodbye saddle-bags)! Join me on Facebook and YouTube (link in bio) for workouts, fitness & health tips, motivation, & healthy meal plans.
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Technique:
1) Begin with your feet hip width apart. Chest up and shoulder’s down and back (not up by your ears). Keep your core tight. Press your buttocks back as if you are going to sit down in a chair. Track over the 2nd and 3rd toe as you squat (don’t let your knees cave in). 2) On the upwards portion of your squat, raise your leg laterally with your toe pointed downwards. Heel is in line with the glute (not too far forward or too far behind you). Brief squeeze of the glute at the top and lower your leg back down. Squat and repeat on the lateral leg raise on the other side. That’s one rep.
Do a round of Tabata (20 seconds on 10 seconds off for 4 minutes), or do 3 sets of 12 reps.
Tip: This is also a great bodyweight exercise. You don’t even need the dumbbells to feel the burn and see results.
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