Legs
Side Slides + Squats
Improve lateral mobility and lower-body endurance with this rhythmic, low-impact functional movement.
How to perform.
Follow the sequence — setup is half the lift.
Start in an athletic standing position with your feet hip-width apart and a slight bend in your knees.
Take a wide step to the right, sliding your foot across the floor, then immediately follow with your left foot to return to a hip-width stance.
Perform a standard squat by hinging at your hips and bending your knees until your thighs are parallel to the floor.
Drive through your heels to return to a standing position, keeping your chest upright and core engaged throughout.
Take a wide step to the left, sliding your foot across the floor, and follow with your right foot to reset your stance.
Complete another squat to finish the repetition cycle before beginning the next lateral movement.
Maintain a steady pace and keep your weight balanced over the mid-foot during both the slide and the squat.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the knees to cave inward during the squat phase
- Leaning too far forward and rounding the lower back
- Lifting the heels off the ground during the lateral slide
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.