bow Step movements are very common movement patterns in sports or life! It can very well exercise the muscle strength of our lower limbs (buttocks and legs), improve muscle strength imbalance, and challenge our stability at the same time!

Usually when people perform lunges and stride squats, they use the front-to-back motion plane (sagittal plane), but in our lives, movement is a three-dimensional picture. In addition to the front and back, we also have Left and right (coronal plane)!

Today I will introduce to you: side squat

Side squat is a sideways single lunge squat. This action is a rare side squat for lower limb training. For lateral training movements, side squats have the advantage of special consideration for lateral muscle strength

Side squats can improve the body's lateral movement ability and strengthen the lower limb muscles (gluteus muscles, front and rear thighs) Side, calf)

The side squat movement is the same as the deep squat. It is also a hip joint hinge movement. Compared with the deep squat, the side squat does not have the situation where the knees exceed the toes. The following is a brief description of the side squat movement. Key points:

1. Maintain a natural standing posture, with your chest and abdomen raised, your feet apart about 2 times shoulder width, and the soles of your feet facing forward. .

2. If you want to squat to the right, you can imagine sitting down with your hips tilted back and to the right.

The above is simple. Action tips, but it may be difficult for beginners to use their knees to guide the action.

It is recommended that you do it separately:

1. Maintain a natural standing posture, with your chest and abdomen raised, your feet about 2 times shoulder width apart, and the soles of your feet facing forward.

2. If you want to squat to the right, you can first perform a hip hinge movement (meaning to push the butt back to the end)

3. Then, sit down diagonally to the right. /p>

4. Return to the ready position

Notes:

1. Ensure that the knee joint is aligned with the toes and avoid turning the knee in. (As shown in the picture)

The risk of knee incline: When the hip, knee, and ankle are not in a straight line, the knee does not follow the direction of the toes, which will cause the joints to twist and turn, resulting in injuries. The necessary torque and lateral pressure are very dangerous to the knee joints and ligaments! This is one of the reasons why many people suffer from knee pain during exercise!

2. Keep the trunk stable and the spine neutral. , avoid the bad posture of hunching over!

3. Don’t move the knee joint too far forward when squatting