Lateral Movement Exercises

Start implementing side-to-side movements into your training regimen. Most athletes and recreational exercisers move poorly side-to-side. To improve overall athleticism, balance, and become a more well-rounded exercisers incorporate these movements.

Day 1

lateral lunge

Side lunge – Adding lateral movements to your help improve balance and coordinated movement. The side lunge variation is a great exercise to progress your leg workout by adding lateral movements.

side lunge

Day 2

Arm lateral raises

Arm lateral raises – Lateral arm raises can strengthen the shoulder. Wrap a theraband around your hips and cross it in front. With your palms facing in move your arms out to the side. Lateral raises to 30 degrees with your arms in this position targets the supraspinatus muscle, an important part of the rotator cuff that controls shoulder movement.

lateral side pull

Day 3

Ice Skaters

Ice skater exercise – This lateral hopping exercise challenges your agility, balance, and explosiveness. Start on one foot and jump to the side. Control your landing and allow your arms and legs to move across your body as if you at skating, then quickly jump back the other way.

ice skater exercise

Day 4

lateral leg raises

 Lateral leg raises – Lateral leg raises strengthen the gluteal muscles. These muscles are important for pelvic stability and lower extremity alignment during functional tasks such as running and squatting.

lateral leg raises

Day 5

ankle mobility

Bonus: Ankle mobility affects the entire kinetic train. Low back pain? Plantar fasciitis? Tight Hamstrings? Ankle mobility could be responsible. Forever Fit Science Trainer and Physical Therapist Ryan Cross demonstrates ankle mobility drills to keep you “in the game.”