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Half-Squat Laterals

From a half squat with the feet facing forward, step-hop left and right while the trunk keeps facing the front.

Demonstration

Official photo sequences from the Army's drill manual, read left to right, top to bottom.

Half-Squat Laterals: official ATP 7-22.02 photo sequence (figure 5-22, CD3.7 Half-Squat Laterals) showing the positions of the exercise in order.
Figure 5-22. CD3.7 Half-Squat Laterals · ATP 7-22.02, p. 5-20 (opens the official PDF)

Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.

How to perform it

Conditioning Drill 3, exercise 7

Moderate cadence (80 counts per minute)Repeat 5–10 times.

Starting position

Straddle Stance, slightly crouched in a half squat, hands facing forward at chest height. The feet point straight ahead throughout.

Straddle Stance: Stand with the feet pointing ahead and shoulder-width apart. ATP 7-22.02, para. 2-5, p. 2-3 (opens the official PDF)

Counts

  1. 1Count 1. Keeping the trunk facing forward, make a half-squat step-hop to the left.
  2. 2Count 2. Make a half-squat step-hop to the right.
  3. 3Count 3. Make another half-squat step-hop to the right.
  4. 4Count 4. Make a half-squat step-hop to the left to return to the starting position.

ATP 7-22.02, para. 5-31, p. 5-19 – 5-20, Figure 5-22 (opens the official PDF)

What it develops

Combines upper- and lower-body plyometric skill and anaerobic endurance; the seventh exercise in Conditioning Drill 3.

Focus: Legs, Lateral movement, Anaerobic endurance

Form

Drawn from the cited instructions.

Cues

  • Keep the trunk facing the same direction throughout.
  • Keep the feet pointing straight ahead.

Cautions

  • Conditioning Drill 3 is an advanced plyometric drill. Progress to it after mastering Conditioning Drills 1 and 2 and tolerating 10 repetitions of them.

Substitutions

Alternatives described in the cited publication, and how they differ.