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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.


  • 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.




  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.


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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.


  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.