Exos | Formerly Core Performance

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Core Knowledge


Lateral Squat - Dumbbell (Slide)


  • Stand with your feet wider than shoulder-width apart, one foot on a slide, holding a pair of dumbbells on your shoulders with your elbows up.
  • Lower your hips down and to the side by sliding one foot out to your slide, keeping it straight.
  • Return to the starting position by pushing up with your bent leg.
  • Complete the set on one side before repeating on the opposite leg.

Coaching Tip

  • Keep your chest up and your back flat.

Feel It

  • Working your glutes, hamstrings, and quads and stretching the inner thigh of the straight leg.

Tags: Stretching, Glutes, Hamstrings, ValSlide, Movement Preparation, Groin