Swimming Events Guide 2024
Lateral Squats
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Move of the month: Lateral squats

Vivienne Rickman is your guide to a lower-body exercise that’s ideal for breaststrokers

This functional move works the entire lower body as well as improving our core strength and stability (having a strong core helps us maintain that all important streamline position in the water).

Lateral squats particularly target the legs, butt and inner and outer thighs as well as help with side to side muscle imbalances, making this a great move for all breaststrokers. 

How to do lateral squats

  1. Stand with your feet wider than hip width apart, knees and toes pointing forward. If it’s more comfortable have your toes and knees pointing slightly out.
  2. Shoulders back, engage your core and look forward.
  3. As you breath in, move your weight into your right heel, pushing your hips back, bending your right knee while keeping your left leg straight. Aim to get your thigh parallel to the floor. Arms can be clasped or out in front for balance
  4. Breathe out, and drive through right foot to return to standing.
  5. Pause at the top, squeeze the glutes and stretch the hips.
  6. Repeat on other side
  7. 10 reps on each side x 3 sets 


Hold dumbbells or a kettle bell while doing this move for added strength training. 

Click here for more exercises for outdoor swimmers.

This article is from the December issue of Outdoor Swimmer. Click here to subscribe to the magazine.

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Outdoor Swimmer is the magazine for outdoor swimmers by outdoor swimmers. We write about fabulous wild swimming locations, amazing swim challenges, swim training advice and swimming gear reviews.