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Half Squat Laterals Exercise 2023

Half Squat Laterals is a specific Army PRT Conditioning Drill 3 exercise involving plyometric movements, combining upper and lower body skills, and anaerobic endurance. 

It requires the individual to perform half squat step hops to the left and right while maintaining a proper trunk orientation.

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Purpose: 

  • This exercise develops coordination, balance, and explosive strength in the legs.

Starting Position: 

  • Straddle stance, slightly crouched, assuming a half-squat, with the back straight, arms at the sides, elbows bent at 90 degrees, and palms facing forward.

Cadence: 

  • MODERATE

Count:

  1. Maintaining a half-squat step/jump to the left.
  2. Maintaining a half-squat step/jump to the right.
  3. Maintaining a half-squat step/jump to the right.
  4. Maintaining a half-squat step/jump to the left and return to the starting position.
Half Squat Laterals Exercise
Half Squat Laterals Exercise

Check Points:

  • In the starting position, tighten the abdominals to stabilize the trunk.
  • On all counts, do not allow the back to round; keep the head up and the eyes forward.
  • The feet should be directed forward on each landing and maintained shoulder distance apart. The landing should be “soft” and proceed from the balls of the feet to the heels.

Precaution: 

  • N/A

Benefits of Half Squat Laterals

  1. Improved Coordination: This exercise can enhance overall coordination and agility by engaging both the upper and lower body.
  2. Anaerobic Endurance: This is a great exercise to increase endurance and stamina, particularly in the legs.
  3. Strengthens Key Muscles: It works on several major muscle groups, improving muscle strength and tone.
  4. Enhanced Balance and Stability: The controlled hopping movement promotes balance and stability throughout the body.
  5. Versatility: This can benefit various training routines, from athletic conditioning to general fitness.

Technique

  1. Starting Position: Begin in a straddle stance, half squat, with hands at chest height.
  2. Movement: Hop to the left, then to the right, maintaining a half squat position, with the trunk forward-oriented.
  3. Control: Use controlled, deliberate movements without rushing.
  4. Repetition: Repeat the sequence 5 to 10 times, returning to the start position after the final repetition.

Mistakes to Avoid

  1. Losing Trunk Orientation: Maintain the trunk’s forward orientation throughout the exercise.
  2. Overextending: Avoid excessive squatting or jumping that may lead to strain or injury.
  3. Improper Alignment: Keep feet straight and follow the proper sequence to avoid imbalance.
  4. Rushing the Movement: Controlled and deliberate movements are fundamental; avoid rushing through the exercise.

Muscles Worked

The half squat laterals exercise works on the following muscles:

  • Leg Muscles: Quadriceps, Hamstrings, and Calves
  • Core Muscles: Including the abdominal and lower back muscles
  • Shoulders and Chest: Engaged in maintaining proper orientation and balance

Half Squat Laterals Conclusion

  • The Half Squat Laterals exercise is dynamic and may benefit athletes or individuals looking to improve their physical conditioning in these areas.
  • Half Squat Laterals is a valuable and versatile exercise, offering several benefits in coordination, endurance, strength, and stability. 
  • It works on various muscle groups, from the legs to the core to the upper body. 
  • Proper technique and attention to common mistakes are crucial for maximizing its effectiveness and preventing potential injury.
George N.
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