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.