RAM Side to Side Squat Press
A lateral squat shifting side to side combined with a RAM press — a full-body conditioning and strength movement.
Level: Intermediate
Primary: Full Body
Secondary: Glutes Quads Shoulder
Movement: Compound
Tags: Push Rotational
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Functional Fitness (Obstacle & Hybrid)
Equipment: RAM
Target muscles
The lateral squat loads the quads, glutes and adductors as you shift weight from side to side, and the press drives the shoulders and triceps. Combining the two makes it a full-body movement that trains the frontal-plane legs and the shoulders together while spiking the heart rate. The core stabilises the RAM throughout.
How to perform
Setup
Hold the RAM at the chest by the handles, feet set wide, core braced.
Execution
Shift your weight to one side, bending that knee into a lateral squat while the other leg stays long, then as you push back to centre or up, press the RAM out or overhead. Lower the RAM and shift to a lateral squat on the other side, pressing again as you come up. Alternate side to side in a steady rhythm, keeping the chest tall and the knees tracking over the feet.
Common mistakes
- Letting the bent knee cave inward during the lateral squat.
- Rounding forward instead of sitting back into the working hip.
- Pressing before the legs have driven, losing the efficient chain.
- Going too heavy so the lateral squat depth and balance suffer.
Progressions and regressions
Regress to separate lateral squats and presses, or use bodyweight, to learn the pattern. Progress by adding load, increasing depth, or speeding up for conditioning. Keep the load moderate so both halves of the movement stay clean.
Programming notes
Program it as full-body conditioning or circuit work, 3-4 sets of 8-12 per side. It trains the often-neglected frontal plane and adds a pressing demand. Place it in conditioning blocks and keep the tempo controlled.
