What is the Lateral Thinking Exercise?

Clicking on the notification ‘What are the top three lateral delt exercises’ and seeing ‘What a good lateral thinking exercise’ pop up on your screen before your morning coffee has been absorbed is a perfect example of lateral thinking at work. This unique train of thought can be applied to various aspects of life, including bodybuilding and workout routines.

A solid lateral thinking exercise is one where you challenge your brain to find alternative solutions. In the context of a workout, this could mean targeting a muscle group that is more difficult to engage with traditional exercises.

Targeting the Lateral Deltoids

The rear delt, targeted well from exercises like pulling and vertical pulling, and the front delt, targeted well by pushing and vertical pressing, both have their unique areas of strength. However, the side delt, or lateral deltoids, require a more creative approach.

Compound movements like bench press, pull-ups, and rows, while excellent for overall strength, do not provide much lateral delt activation. For the lateral deltoids, you need to think laterally and outside the box. Exercises such as face pulls and dumbbell lateral raises are perfect for this purpose. The dumbbell lateral raise in particular apply more tension to the side delt than any pressing movement.

To enhance the effectiveness of lateral delt exercises, consider the cable scarecrow. This exercise is similar to a face pull, focusing on the side delt as you stretch and pull the rope apart.

Embracing Lateral Thinking in Your Routine

Many fitness enthusiasts might initially dismiss lateral delt exercises, thinking that pressing more will yield better results. However, true lateral thinking can lead to more comprehensive gains. By incorporating these exercises, you can achieve better overall shoulder and body development.

For more insights and tips, follow me on Instagram for daily diet and training advice!

Consider Your Knee Health in Lower-Body Exercises

While the knee joint is extremely strong and essential for daily activities like running, walking, and standing, it can still be susceptible to injuries if not properly cared for during workouts. Avoiding specific lower-body exercises can significantly impact your overall strength and stability. Let's explore the top three moves to avoid and their better alternatives.

Full Arc Extensions: Potential Hazard

The leg extension machine, a common piece of equipment in gyms, is not without its potential dangers. This machine forces the knees into a position that is not aligned with their natural alignment, which can lead to issues with the ACL. Additionally, many people are unaware of how to properly adjust the machine to engage the correct muscle group, further increasing the risk of injury.

Alternative Exercise: Lying Leg Lifts

Lying leg lifts are an excellent, low-impact alternative to traditional seated leg extensions. Not only do they provide a comprehensive workout for the legs, but they also engage the core and back muscles. To perform this exercise, lie supine on the floor with your legs bent and your feet flat on the ground.

Imagine pressing your back into the floor so that it is taut, preventing the slide of a hand between your low back and the floor. Extend your right leg fully, keeping your ankle bent at a 90-degree angle. Slowly lift your leg until it is at the height of your left knee. Hold for two breaths, then lower it until it is about 1-2 inches from the floor. Repeat this 20-25 times on each leg.

Lunges: A Double-Edged Sword

Lunges are a fantastic exercise for calorie burning and developing strong glutes. However, if performed incorrectly, they can cause unnecessary stress on the knee joint. If you have healthy knees and practice proper form, go ahead and lunge your way to fitness. On the other hand, if you suffer from sore knees, it’s best to opt for modified alternatives that ensure your form is accurate and your joints are stable.

Alternative Exercise: Wall Sits

The wall sit is an excellent exercise that strengthens the quads and glutes. It is a safer choice for the knees as it involves a fixed position with the added support of a wall. To perform a wall sit, start by facing away from the wall and leaning your back against it. Walk your feet out one to two feet from the wall. Slide your back down the wall until your thighs are parallel to the ground.

Hold this position for 30 to 60 seconds, then repeat three times with a 60-second rest between sets.

Hurdler’s Stretch: A Potential Knee Stressor

The hurdler's stretch is primarily a stretch, but it's important to note that it involves immobilizing the knees, which can lead to problems. Locking the knees can cause hypertension and stress to the knee joint, especially if you have any pre-existing knee issues. To avoid this, opt for an alternative stretch that supports the health of your hamstrings.

Alternative Exercise: Supine Hamstring Stretch

A healthy hamstring is crucial for preventing lower-back pain, improving physical fitness, and reducing the risk of injury. Perform this stretch in a supine position using a large towel or resistance band for assistance.

Wrap a towel or resistance band around the center of your right foot, maintaining tension with both hands on the ends of the towel. Keeping your left leg extended on the ground, slowly raise your right leg up in the air, feeling a deep stretch in your right hamstring. Hold for 30 to 45 seconds, then repeat on the opposite leg.