Lateral Squat

The exercise is suitable for training of primarily quadriceps and glutes especially if you want to go deeper than your traditional squat. Great exercise for the lower body if you want to target effect on the change of direction tasks.


Use harness and a kBox that is fixed to the ground with the floor attachments or have a partner stand on the kBox. A useful accessory is the short Foot Block.


The benefit over traditional squats is that it allows a deep position even with a user that is stiff and you can get a deep squat position without a heel support. Many physios use it with great success for post-ACL surgery rehab (learn more). It gives high gluteus medius activation which is beneficial in performance and ACL injury prevention.

Due to uncoupling of the bilateral deficit, the force development using one leg is relatively high. Acute effects of the lateral squats have shown increased performance in a change of direction tasks and it is beneficial for warm-up in many sports with such tasks (De Hoyo et al. Int J sport Medicine dec 2014, link).

As compared to using traditional free weights or other gravity-based equipment, performing squat exercises on the kBox has multiple advantages and in this exercise, it is rather obvious since it’s hard to do without a kBox. Skate-jump side-to-side is explosive but with low load, and on the kBox you can do the drill with a high load in a controlled, heavy lift.

Another benefit is the possibility to limit the depth of the exercise which ensures safety and the ergonomic harness avoids the need to use arms or hands and avoids the risk of injuries.


In effect, the kBox can be used for lateral squat by a wide range of clients independent of technique skills, as well as by athletes or patients with acute or chronic injuries or deficits in the upper limbs. Good for performance, preventing ACL injury and in ACL-rehab post surgery.


Go back to exercises, or read more about the applications of flywheel training.

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