The sliding lateral lunge improves strength and coordination throughout the lower body while increasing hip flexibility and mobility.
Stand tall with one foot on a sliding disc and the other planted on the ground. Push your hips back and slide the disc far out to your side while lowering your hips and bending your other knee. Raise your arms out in front of your chest as you descend, and keep your weight on the heel of your planted foot.
When your bent leg reaches 90 degrees and your stretched leg is fully extended, stand up by sliding your foot back to the starting position.
Do not let the knees cave inward.
Do not let the heel of the foot lose contact with the ground during the squat.
Avoid initiating the squat by jutting the knee forward. Instead, push the hips back.