Lower body exercise
Zercher Hold Lateral Squat
Lower bodyBodyweight1:21 demo
A lateral squat holding the load in the crooks of your elbows, which keeps your torso upright and challenges your core.
How to perform it
Hold the weight in the crooks of your elbows.
Take a wide stance with feet angled slightly out.
Sit your hips back as you shift to one side.
Return to centre and alternate.
Coaching cues
- Load sits in the elbow crease
- Sit the hips back
- Control the movement
- Stay balanced side to side
Make it easier
Use a lighter load or bodyweight.
Make it harder
Increase the load.
What it trains
Hip strengthAdductorsCore stabilityUpper back
Programming
6–8 reps per side, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Keep exploring
More lower-body exercises
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