Bilateral Squat For Tennis | Exercise 5.21
Dynamic Stretching · Book exercise 5.21
Side-stepping bilateral squat that alternates the direction of travel.
Exercise Video
Technique Photograph
Execution
Step sideways until the feet are about shoulder-width apart. Bend both knees into a squat to approximately 90 degrees, stand, bring the feet together and repeat the step and squat to the opposite side.
Targeted Musculature
Hip abductors · Hip adductors · Piriformis · Glutes
Purpose
Prepare the lower body through controlled movement before tennis practice or conditioning.
Book Technique And Related Exercises
Book difficulty: 1. This is the book’s exercise difficulty scale, not a promise that every athlete at a named experience level should perform it.
Step sideways from a narrow stance, squat between the legs, stand up, and bring the feet together before changing direction. The book connects this movement to lateral change of direction.
Continue with: Squat Dynamic Stretch and Lateral Squat. These are related movements and progressions; choose them according to your training goal and ability. See the tennis conditioning book for the complete exercise guidance, and browse all dynamic stretches.
From the book: 5.21 Bilateral Squat