The sideways monkey is an exercise designed primarily to engage and warm up specific muscle groups, particularly the tensor fasciae latae (TFL) located on the outer thigh. It requires adopting a slightly wider stance, which helps to condition and train the muscles in ways that might not typically be emphasized in traditional workouts. The movement involves transitioning between positions, using both hands to create stability and mobility throughout the exercise.
To perform the sideways monkey, one begins with the feet positioned wider than shoulder-width and takes a partial squat. The left hand is placed in front of the right foot while the right hand extends outward. The goal is to then slide the outside foot inwards to switch positions with the inside foot. This alternating movement not only works the TFL but also promotes flexibility and strength in the legs, facilitating more dynamic movements in future exercises.
Overall, the sideways monkey serves as an effective warm-up drill and is beneficial for preparing the body for various physical activities by enhancing leg movements and stabilizing the hips. By incorporating exercises like this, individuals can develop better overall body mechanics and strengthen lesser-used muscle groups, contributing to improved athletic performance.
Key Points:
- The sideways monkey exercise targets the tensor fasciae latae (TFL) muscle and enhances muscle conditioning.
- The movement involves transitioning between specific positions to promote flexibility and strength in the legs.
- It serves as a valuable warm-up drill that prepares the body for dynamic movements and improves overall athletic performance.
Demonstrate two sideways-monkey movements to the left and two movements to the right, repeating five times without stopping.
Repeat once.
Your hips must stay below your head and your leading leg must be straight while in the air.
Try to keep your chest up and hands flat on the ground.
This is to demonstrate a good movement ability and control in a low-gait position.
Example.
- Start in a crouch position.
- Place your left hand in front of your right foot.
- Place the right hand far out to the right of you so you are leaning on your right side.
- Jump both feet up in the air and drop the left foot past the left hand position.
- The right leg should extend straight out to the right and cover as much distance as possible.
- Push with both hands and return back to crouched position.
sides.
repetitions.
hands.
orientation.
5.24next up is the sideways monkey so8.84sideways is um it's not always useful12.92again a lot of these things are just14.28training habits ways of warming up17.52methods of getting different muscle19.68groups working and sort of getting used22.16to abnormal and weird positions and the25.039sideways monkey again is not one that27.119you would often do but you find the30.84it helps work the uh tfl so the muscle34.28on the side of the leg here so sideways37.719monkey you're going to start in this40.92position with your uh feet a little bit43.84wider than shoulder width and uh you're46.96going to be up slightly so you're not49.239crouched all the way down resting down51.239here you're coming up a little bit your53.84left hand is going to basically go in56.68front of the right foot the right hand59.68is going to reach all the way out and62.84what we're going to try and do is skip64.64the outside foot all the way onto the68.159inside of between the hands so from here71.24there and you'll notice that the feet73.159have switched and the right leg is now76.32straight so it's not in here it's nice78.72and straight at this position we're81.36going to push up and then come back to84.36the position we originally were in let's87.159do it in in the opposite direction so89.479this time right hand in front of the91.079left foot left hand all the way out I94.439skip and then push up again so from here99.2reach and101.399up reach and up and this is the sideways105.96monkey you're going to find that it108.2works yeah the tfl very quickly it's111.24really good for helping getting that leg113.6up to the side and it's good for being117.2able to do sweep movements because you119.479are able to keep that leg up um yeah123.52indefinitely so sideways monkey126.079excellent warm-up drill really good qm128.92movement and uh yeah helps use those131.76muscles you're not used to
1 00:00:05,000 --> 00:00:12,000 next up is the sideways monkey so 2 00:00:08,000 --> 00:00:13,000 sideways is um it's not always useful 3 00:00:12,000 --> 00:00:16,000 again a lot of these things are just 4 00:00:14,000 --> 00:00:19,000 training habits ways of warming up 5 00:00:17,000 --> 00:00:21,000 methods of getting different muscle 6 00:00:19,000 --> 00:00:24,000 groups working and sort of getting used 7 00:00:22,000 --> 00:00:26,000 to abnormal and weird positions and the 8 00:00:25,000 --> 00:00:30,000 sideways monkey again is not one that 9 00:00:27,000 --> 00:00:34,000 you would often do but you find the 10 00:00:30,000 --> 00:00:36,000 it helps work the uh tfl so the muscle 11 00:00:34,000 --> 00:00:40,000 on the side of the leg here so sideways 12 00:00:37,000 --> 00:00:43,000 monkey you're going to start in this 13 00:00:40,000 --> 00:00:46,000 position with your uh feet a little bit 14 00:00:43,000 --> 00:00:48,000 wider than shoulder width and uh you're 15 00:00:46,000 --> 00:00:50,000 going to be up slightly so you're not 16 00:00:49,000 --> 00:00:53,000 crouched all the way down resting down 17 00:00:51,000 --> 00:00:56,000 here you're coming up a little bit your 18 00:00:53,000 --> 00:00:58,000 left hand is going to basically go in 19 00:00:56,000 --> 00:01:02,000 front of the right foot the right hand 20 00:00:59,000 --> 00:01:03,000 is going to reach all the way out and 21 00:00:62,000 --> 00:01:07,000 what we're going to try and do is skip 22 00:00:64,000 --> 00:01:10,000 the outside foot all the way onto the 23 00:00:68,000 --> 00:01:13,000 inside of between the hands so from here 24 00:00:71,000 --> 00:01:16,000 there and you'll notice that the feet 25 00:00:73,000 --> 00:01:18,000 have switched and the right leg is now 26 00:00:76,000 --> 00:01:21,000 straight so it's not in here it's nice 27 00:00:78,000 --> 00:01:23,000 and straight at this position we're 28 00:00:81,000 --> 00:01:26,000 going to push up and then come back to 29 00:00:84,000 --> 00:01:29,000 the position we originally were in let's 30 00:00:87,000 --> 00:01:30,000 do it in in the opposite direction so 31 00:00:89,000 --> 00:01:33,000 this time right hand in front of the 32 00:00:91,000 --> 00:01:39,000 left foot left hand all the way out I 33 00:00:94,000 --> 00:01:40,000 skip and then push up again so from here 34 00:00:99,000 --> 00:01:45,000 reach and 35 00:00:101,000 --> 00:01:47,000 up reach and up and this is the sideways 36 00:00:105,000 --> 00:01:50,000 monkey you're going to find that it 37 00:00:108,000 --> 00:01:53,000 works yeah the tfl very quickly it's 38 00:00:111,000 --> 00:01:56,000 really good for helping getting that leg 39 00:00:113,000 --> 00:01:58,000 up to the side and it's good for being 40 00:00:117,000 --> 00:01:63,000 able to do sweep movements because you 41 00:00:119,000 --> 00:01:65,000 are able to keep that leg up um yeah 42 00:00:123,000 --> 00:01:68,000 indefinitely so sideways monkey 43 00:00:126,000 --> 00:01:71,000 excellent warm-up drill really good qm 44 00:00:128,000 --> 00:01:74,000 movement and uh yeah helps use those 45 00:00:131,000 --> 00:01:74,000 muscles you're not used to
