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Lateral Squat to Press

Lateral Squat to Press

The Lateral Squat to Press is a compound resistance training exercise to improve neuromuscular function and strengthen the hip abductor & hip extensor, knee extensor, and shoulder musculature.

Since the Lateral Squat to Press is a free-weight exercise activating numerous muscle groups simultaneously we can improve kinetic chain efficiency, body control and coordination.

Because tennis players predominantly move sideways (in the frontal plane) while producing force through the upper-body during stroke production, the Lateral Squat to Press can be used to emulate athletic demands.

The body needs to stabilize everything while producing force and hence improve tennis-specific athletic abilities.

Therefore, we recommend implementing the Lateral Squat to Press into later training phases, such as the integrated strength/power phase.

If you want to learn more about training phases, use the integrated periodization model for programming.

Learn how to calculate appropriate training phase intensities download chapter 6 – Strength & Conditioning: Resistance Training for Athletes.

How to Progress

If you use additional weights…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.

Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining core stability repetitively.

Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.

Lateral Squat to Press Description

Lateral Squat to Press
Lateral Squat to Press © by Phil Halfmann – all rights reserved
  1. Position barbell chest level on the rack; add resistance (plates) and attach safety clips
  2. Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed; toes point slightly outward (10˚-20˚)
  3. Use a pronated grip (palms facing down) and place hands slightly wider than shoulder-width apart on the bar
  4. Move elbows underneath the barbell and position barbell on top of the chest and shoulders; shoulders are flexed at 90˚; elbow are flexed and point forward
  5. In athletic stance step sideways to the right, quickly drop hips in the center into the squat (knees flexed at 90˚); maintain neutral pelvic position; keep knees inside shoulders; distribute weight through the heels; maintain neutral spine position (push chest out and scapulae [shoulder blades] together; maintain neutral head position (look forward)
  6. Push off with the right foot and extend the knees and hips; use the momentum to extend hips rapidly and drive arms upwards by pushing barbell upward and extending the elbows; knees must not protrude past toes; look forward

Lateral Squat to Press Targeted Musculature

  • Hip Abductors (Gluteus Medius & Minimus)
  • Gluteus Maximus
  • Hamstrings
  • Quadriceps
  • Trapezius
  • Deltoid
  • Tricep

Training Zone

Following we provide you with some exercises you can use to optimize your training.

Learn more about the purpose of weightlifting for tennis players.

Before you use the Lateral Squat to Press you should have been doing the:

Lateral Squat
Lateral Squat
Standing Military Press
Standing Military Press
Romanian Deadlift - RDL
Romanian Deadlift – RDL

during the preparation- and hypertrophy training phases to become proficient with the exercise and improve strength.

This allows you to progress into more explosive exercises and become a powerful tennis player.

Next we provide you with some more workouts and training tips you may be interested in to optimize your training: