Strengthen Legs with Side To Side Squat Pose

Side To Side Squat Pose

Rep Range

Time Based

Hints

Start by standing with your feet wider than shoulder-width apart, toes pointed slightly outward. As you lower into a deep squat, aim to keep your heels grounded, or as close as your flexibility allows. As you descend, position your elbows on the inside of your knees, gently pushing them outward. Join your hands together in a prayer position at chest level. Transfer your weight to one side, deepening the bend in one knee while extending the opposite leg straighter. Feel the stretch in the inner thigh of the elongated leg. Return to the center and then shift your weight to the opposite side.

Common Mistakes

Avoid letting your chest droop forward; strive to keep it elevated with your back straight throughout the movement. Ensure your knees are tracking over your toes, particularly when transitioning your weight from side to side. If your heels rise due to tightness in the ankles or calves, consider placing a folded towel or yoga block beneath them for added support.

Breathing

Inhale deeply as you descend into the squat, positioning your elbows inside your knees. Exhale as you shift your weight to one side, taking a moment to breathe steadily in this stance. Inhale as you return to the center, then exhale as you transition to the other side. Maintain steady, deep breaths, using your breathing to enhance relaxation and deepen the stretch.

Muscle Focus

Primary Focus Area

Hip Flexors, Adductors