Lateral system

  • The single-leg squat & reach around the clock is a multi-planar exercise that targets the quads, hamstrings, glutes and back extensor muscles. It is suitable for intermediate and advanced fitness levels.

  • The single-leg squat & chop around the clock is an intermediate exercise to develop single-leg strength and balance in all three planes of motion. This exercise targets the quads, hamstrings, glutes and back extensor muscles.

     

  • The single-leg diagonal lift is an intermediate level exercise that targets the quads, hamstrings, glutes and back extensor muscles. This is a great exercise to develop multi-planar single-leg strength and balance.

  • The Bulgarian split deadlift is an excellent exercise, suitable for all fitness levels, to develop single-leg strength and balance. This exercise looks identical to the Bulgarian split squat, but the hip and back extensors are a lot more engaged when performing the Bulgarian split deadlift.

  • The single-leg co-contraction squat emphasizes the co-contraction between the hamstrings and quadriceps. This is an excellent exercise to develop knee stability and prevent knee injuries. It is suitable for all fitness levels.

  • The slide-board lateral slide is an excellent exercise to strengthen the muscles at the outside of the hip, the quads, hamstrings and back extensors. It is suitable for all fitness levels.

  • The slide-board lateral slide is an intermediate level exercise that targets the quads, hamstrings, glutes and back extensor muscles. This compound exercise combines the slide-board lateral slide with a single-leg squat & reach.

  • The single-leg squat & pause is an intermediate level exercise to develop single-leg strength and balance. This exercise targets the quads, hamstrings, glutes and back extensor muscles.

  • The one-leg chest press is an intermediate exercise that targets the muscles of the chest, shoulders, arms and core. The one-leg stance emphasizes single-leg stability and balance.

  • The one-leg, one-arm chest press is an intermediate level exercise to enhance upper body and core strength, single-leg stability and balance. Make sure to take support on the leg opposite to the pressing arm.