really really made you move?
Men's Health Fitness Director Ebenezer Samuel, CSCS, says that "it's important to keep your lower body workouts dynamic". This means breaking free of the stale forward-and-back (sagittal plane) movements that dominate the standard squat and lung 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.
Advertisement – Continue Reading Below
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 does not have a solid set of mobile phone 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 Squats
8 to 10 reps for each leg
- A pair of medium-sized kettlebells resting on their forearms. Brace your core to keep your posture tall.
- Step your right leg diagonally behind your body, at the knee, lunging to the ground. Keep your chest strong by squeezing your abs.
- Lifting your leg explosively out of the lungs, and immediately shifting into a lateral lunge to the right side of your body, pivoting on your left heel.
- Push your weight into the ground.
- 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 lung position, then push off the ground.
- Switch the position of your legs in the air ,
"We're not rushing any of this," Samuel says.
For more tips and routines from Samuel, check out "We're working in our own mobility, but getting a good stretch on both the curtsy lung and the cossack squat and trying to be explosive out our full set of Eb and Swole workouts.