The UNDERRATED Importance of LATERAL (Side-to-Side) TRAINING!!

Aloha my friends!

Towards the end of my recent YouTube video on Regional Outer Quad Hypertrophy Training I went over how one of the best ways to preferentially engage the Vastus Lateralis (aka “outer quads”) is to add an element of hip abduction or lateral resistance to the exercise… and I gave several different specific techniques for doing so, with one of them being the exercise in the GIF below utilizing a slide board:

What I want to hammer home in today’s FTF tip is that the importance of working your legs (and the rest of your body for that matter… but especially your legs) along a lateral / side-to-side plane goes FAR beyond just effectively working the outer quads.

It’s absolutely essential for both proper muscle development AND for healthy knees, hips, ankles, and even a healthy spine!!

For example, studies show that a lack of sufficient lateral training & strengthening is likely one of the most common causes of lower back pain! And that strengthening those lateral muscles “is more effective than conventional therapy at reducing low-back pain and levels of disability”.

Think about it. If you’re like most people… virtually all of your leg exercises are done along the FRONTAL plane – i.e. forwards and backwards. Standard squats, deadlifts, lunges, bulgarian squats, leg extensions, leg curls, calf raises, running, jogging, biking, jump rope, and on and on… all are performed along that frontal (forwards & backwards) plane. With maybe the odd side-lunge here and there.

The inevitable result is not only muscular imbalance but also joint instability along the lateral plane, which eventually causes pain and injury.

And as always, variety is key… so be sure to watch that recent YouTube video I published and integrate all of the different lateral training exercises I recommend in it!!

Application: Make sure to regularly include various LATERAL (side-to-side) training techniques in your routines!!

Relevant Previous FTF Tips (for All-Access Members):

1) Week 62  | Underrated & Underworked Muscle #7: Gluteus Medius!

Relevant Research Article(s):

1) Effects of hip exercises for chronic low-back pain patients with lumbar instability

Relevant Dr. Gains YouTube Video(s):

1) 12 Outer Quad Regional Hypertrophy / Vastus Lateralis / Quad Sweep Techniques! (Science-Based RHT)

Relevant Dr. Gains Workout Program(s):

1) Hypertrophy Series Total Leg Programs (Beginner & Advanced Versions)