Flywheel Lateral Squat
Strength
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The Flywheel Lateral Squat is a dynamic strength exercise performed with a flywheel device, where you squat laterally side-to-side while resisting and accelerating the flywheel's inertia for eccentric and concentric overload. Its primary purpose is to build unilateral lower-body power and stability, targeting the quads as the main muscles worked, with secondary engagement of the glutes, adductors, and core. It's ideal for athletes in sports requiring lateral quickness, such as soccer or basketball, to enhance functional strength and injury resilience.
How to Perform Flywheel Lateral Squat
- 1Stand facing the flywheel unit with feet shoulder-width apart, knees slightly bent, and core engaged.
- 2Grip the handle or strap with both hands at chest height, arms extended, and slight forward lean from the hips.
- 3Step laterally to the right with your right foot, keeping toes forward and shifting weight into the right hip.
- 4Inhale as you lower into a squat by bending both knees, pushing hips back and keeping chest up until thighs are parallel to the ground.
- 5Exhale forcefully as you drive through the right heel to stand up explosively, pulling the flywheel strap to create eccentric loading on the return.
- 6Step the left foot back to start position to control the flywheel's inertia, resisting the pull.
- 7Repeat for desired reps, then switch sides starting with left foot lateral step.
- 8Key form tips: Keep knees tracking over toes—avoid caving inward. Maintain neutral spine, no rounding back. Control the flywheel's speed for full eccentric phase. Common mistakes: Rushing the squat (lose tension), uneven weight distribution (favor one side).
