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
Jump Lunges
8 to 10 reps
“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.”
For more tips and routines from Samuel, check out our full set of Eb and Swole workouts.
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