When was the last time your leg day workout really made you move?
Men’s Health Fitness Director Ebenezer Samuel, CSCS, says that varying your direction is essential to keep your lower body workouts dynamic. That means breaking free of the stale forward-and-back (sagittal plane) movements that dominate the standard squat and lunge exercises and introducing some lateral, side-to-side motion in the frontal plane to ramp up your mobility.
“That’s an important skill, especially for athleticism,” Samuel says.
Use this superset as a finisher after performing lower body lifts like squats or deadlifts to give yourself an extra-mobile challenge. To perform the routine, all you need is a pair of kettlebells and some space on either side to get lateral. If your gym doesn’t have a solid set handy or you want to train at home, check out this option from Onnit.
The Lateral Glute Light-Up Superset
Perform 6 total sets (3 sets per leg).
Front Rack Curtsy Lunges to Cossack Squat
8 to 10 reps for each leg
- Hold a pair of medium-sized kettlebells by the handle in the rack position, with the weights resting on your forearms. Brace your core to keep your posture tall.
- Step your right leg diagonally behind your body and hinge at the knee, lunging to the ground. Keep your chest strong by squeezing your abs.
- Lift your leg explosively out of the lunge, and shift directly into a lateral lunge to the right side of your body, pivoting on your left heel.
- Push your weight down into the ground with your right foot to shift your body back into the starting position.
- Repeat for 8 to 10 reps, then switch directions.
8 to 10 reps
- Start with your right leg forward.
- Bend your knees to get in a lunge position, then push off the ground with both feet to explode into the air.
- Switch the position of your legs in the air, landing with your left leg forward and your right leg behind.
“We’re not rushing any of this,” Samuel says. “We’re working within our own mobility, but getting a good stretch on both the curtsy lunge and the Cossack squat and trying to be explosive as we transition from stage to stage.”
By Brett Williams