Instructions:
- 1Start in a deep squat position with your knees bent at a right angle and your back straight
- 2Raise your right hand and simultaneously tap on the right side then return your hand to the starting position
- 3Same way, raise your left hand and tap on the left side then return your hand to the starting position
- 4Ensure that you stay in a squat position with your core engage
- 5Repeat for a desired set of reps or for a set period of time
Tips:
- Maintain a steady rhythm throughout and keep your movements controlled
- Your knees should not go over your toes when you're in the squat position
- Try to keep your core engaged throughout the exercise to maximize its benefits
- Breathe normally, and don't hold your breath
Lateral Tap in Squat Position: A Dynamic Plyometric Exercise
The Lateral Tap in Squat Position is an excellent bodyweight exercise that targets the legs while also improving agility and coordination. This plyometric movement combines the benefits of squats with lateral movement, making it a fantastic addition to any workout routine.
How to Perform the Lateral Tap in Squat Position
- Begin by standing with your feet shoulder-width apart.
- Lower into a squat position, keeping your chest up and knees over your toes.
- While in the squat, lift your right foot and tap it to the right side.
- Return your foot to the squat position and then repeat with the left foot, tapping it to the left side.
- Continue alternating taps for a set duration or number of repetitions.
Benefits of the Lateral Tap in Squat Position
- Strengthens the Lower Body: This exercise works the quadriceps, hamstrings, and glutes, helping build muscle and endurance.
- Improves Agility: The lateral movement trains coordination and quick footwork, beneficial for various sports and activities.
- Enhances Cardiovascular Fitness: As a plyometric exercise, it raises your heart rate and can be a great addition to a high-intensity interval training (HIIT) session.
Tips for Success
- Focus on maintaining proper form throughout the movement to avoid injury.
- Start slowly and increase speed as you become more comfortable with the exercise.
- Incorporate it into your routine for 2-3 sets of 10-15 taps for a serious challenge.
- If you want to increase difficulty, consider adding a small jump when tapping the foot to enhance explosiveness.
Whether you're looking to improve your strength, agility, or cardiovascular fitness, the Lateral Tap in Squat Position can be an effective and fun exercise to add to your training regimen. Get started today and enjoy the benefits of this dynamic movement!