Fitness: Sideways Squat & Push Exercise

Dick Moss
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Here's an aerobics move that strengthens the core and the hip abductors, including the gluteus medius.

The abductors, located on the side of the hips, are used in sports requiring a sideways pushoff, such as skating and when making a cut in football and basketball. The gluteus medius muscles are critical in running sports, since they keep the pelvis level - a position that prevents lower leg injuries.

How to Perform
Athletes hold a medicine or exercise ball at the waist, with legs shoulder-width apart.

The movement is as follows. Athletes dip into a squatting action, while pushing sideways to the left. As the weight is placed on the left leg, they lift upwards on that leg, while simultaneously lifting the right leg sideways and off the ground. As the athlete pushes to the left, the medicine ball is shifted to the left and upwards, until the arms are extended above and to the left of the head.

To emphasize the gluteus medius muscles, keep the body upright (do not bend it to the left) and keep the toe of the lifted leg facing forward or slightly inward.

Perform the exercise to the right, then continue shifting back and forth in a rhythmic fashion.

Sideways Squat and Push Exercise
Sideways Squat and Push Exercise
Fitness: Sideways Squat & Push Exercise
Fitness: Sideways Squat & Push Exercise


Reference: Shelly McDonald Climacool Caribbean Workout, The Outdoor Network, 11/1/06.


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