Building Foundational Lateral Power: The Hidden Benefits of Quadruped Lateral Leg Raises for Athletes
If you're looking to improve your agility, boost confidence in changing directions, and reduce the risk of injury, focusing on lateral strength is essential. One of the most effective exercises for developing this strength is the Quadruped Lateral Leg Raise
The Quadruped Lateral Leg Raise is:
Easy to do. No need for any equipment. Can be done anywhere
produces a lot of benefits
The lateral hip ABductors and ADDuctors usually get underworked during most lower body workouts. This blog post will focus on the ABductors.
It's such a valuable drill that we include it in our ground activation phase of our Active Dynamic Warm-up.
First:
Square up hips to the ground
Extended leg - Knee should be locked and foot in-line with opposing knee that's on the ground.
Lift leg up as shown below by Coach JT, without leaning towards the opposing side.
Keep elbows locked out.
Pause at the top for 1 sec, then set foot down on the ground to reset. Repeat
Start with 5 perfect reps, progress to 10 reps. Perform 2x/week, 2 sets x 10 reps.
One of our most recommended homework drills for athletes. Here's more on the WHY:
Improves Hip Stability: targets the hip abductors, including the gluteus medius and minimus, which are crucial for stabilizing the pelvis during movement.
Improves Lower Body Alignment: Strengthening the hip abductors helps correct knee valgus (knees caving inward), which can improve overall lower body alignment and reduce injury risk.
Reduces Risk of Lower Back Pain: By strengthening the muscles around the hips and glutes, this exercise can help reduce the likelihood of lower back pain by improving overall pelvic stability and support.
Enhances Athletic Performance: contributes to better balance, agility, and lateral movement.
Increases Mobility and Flexibility: The movement pattern of the quadruped lateral leg raise helps increase hip mobility and flexibility.
Post-Rehabilitation: Great for athletes recovering from hip or knee injuries, as it provides a low-impact way to strengthen the surrounding musculature.
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