The sideways monkey is a movement exercise that involves a combination of crouching and lateral motion, similar to other sideways movements. The exercise begins in a crouch position, with one hand placed in front of the opposite foot and the other arm reaching out to the side. The participant then hops both feet through and aims to get the back leg straight, using the arms to push back up to an upright position. This sequence is repeated, alternating sides to develop fluidity in the movement.
Key aspects of the movement include the importance of maintaining a straight leg during the transition and reaching out as far as possible to maximize distance. It is a challenging workout that engages various muscle groups, especially the hip flexors and outer thighs, as these areas work to stabilize the leg while transitioning. Practitioners often struggle with maintaining form, as many tend to pull themselves upright too quickly without completing the lateral motion.
The transition between crouching and an upright position should be smooth, focusing on the length of the reach across the body. Common mistakes include not fully extending the leg or not traveling enough distance during the exercise. Those attempting the sideways monkey should aim for precision in their movements while enjoying the process and exploring their range of motion.
Key Points:
- The sideways monkey is a lateral movement exercise focused on maintaining a crouched position and extending the limbs.
- Proper form is crucial, including a straight leg and maximizing distance during movements.
- The exercise engages key muscle groups such as the hip flexors and outer thighs and can be challenging for practitioners to perform correctly.
Demonstrate a sideways-monkey where the hips are now allowed to raise up and be high in the air. As you transition your bodyweight from one side to the other, you must now pause mid-air with your feet off the ground for 1 second each time.
Repeat both directions for ten movements each way.
You must pause for 1 second in a mini handstand position each time.
Arms can be bent or straight.
Repeat once.
distance.
sides.
repetitions.
duration.
hands.
5.319let's do the sideways monkey um this is8.88another qm movement very similar to a11.32lot of the sideways uh moving ones but15.08let's start off down in a Crouch17.92position the idea here now is I'm going21.359to place my left hand in front of my23.88right foot my right hand is going to26.64reach out and S of drop as far as as I30.32can to my side I'm now going to hop both34.239feet through and I'm trying to get my36.559left foot close to where my right foot39.28uh my right hand is so from here there41.719and there and this leg is going to go43.559nice and straight and I'm going to now46.16use the hands to push me up back into49.16the position so here Here There and up53.52let's go back the other way so my right55.28hand in front of the left foot left hand58.879out p push through leg straight come up62.76there there across and up okay so67.119this is the sideways monkey um try to71.68get the leg straight this is difficult74.4um because a lot of people sort of like76.759half go halfway and sort of come79.28straight up really try and reach because82.479you're trying to travel as far as you84.96can as you do so it should be like that88.96where yeah you're trying to get coverage91.88of as much distance as you can again94.52you're going to find the tfl is going to96.28be working uh pretty hard here um99.64keeping that leg up uh as you reach and102.92then transitioning across have some fun106.84throw in the sideways monkey
1 00:00:05,000 --> 00:00:11,000 let's do the sideways monkey um this is 2 00:00:08,000 --> 00:00:14,000 another qm movement very similar to a 3 00:00:11,000 --> 00:00:17,000 lot of the sideways uh moving ones but 4 00:00:15,000 --> 00:00:21,000 let's start off down in a Crouch 5 00:00:17,000 --> 00:00:22,000 position the idea here now is I'm going 6 00:00:21,000 --> 00:00:26,000 to place my left hand in front of my 7 00:00:23,000 --> 00:00:29,000 right foot my right hand is going to 8 00:00:26,000 --> 00:00:33,000 reach out and S of drop as far as as I 9 00:00:30,000 --> 00:00:36,000 can to my side I'm now going to hop both 10 00:00:34,000 --> 00:00:39,000 feet through and I'm trying to get my 11 00:00:36,000 --> 00:00:41,000 left foot close to where my right foot 12 00:00:39,000 --> 00:00:43,000 uh my right hand is so from here there 13 00:00:41,000 --> 00:00:45,000 and there and this leg is going to go 14 00:00:43,000 --> 00:00:48,000 nice and straight and I'm going to now 15 00:00:46,000 --> 00:00:53,000 use the hands to push me up back into 16 00:00:49,000 --> 00:00:55,000 the position so here Here There and up 17 00:00:53,000 --> 00:00:58,000 let's go back the other way so my right 18 00:00:55,000 --> 00:01:02,000 hand in front of the left foot left hand 19 00:00:58,000 --> 00:01:06,000 out p push through leg straight come up 20 00:00:62,000 --> 00:01:10,000 there there across and up okay so 21 00:00:67,000 --> 00:01:14,000 this is the sideways monkey um try to 22 00:00:71,000 --> 00:01:16,000 get the leg straight this is difficult 23 00:00:74,000 --> 00:01:18,000 um because a lot of people sort of like 24 00:00:76,000 --> 00:01:21,000 half go halfway and sort of come 25 00:00:79,000 --> 00:01:24,000 straight up really try and reach because 26 00:00:82,000 --> 00:01:28,000 you're trying to travel as far as you 27 00:00:84,000 --> 00:01:30,000 can as you do so it should be like that 28 00:00:88,000 --> 00:01:33,000 where yeah you're trying to get coverage 29 00:00:91,000 --> 00:01:35,000 of as much distance as you can again 30 00:00:94,000 --> 00:01:39,000 you're going to find the tfl is going to 31 00:00:96,000 --> 00:01:42,000 be working uh pretty hard here um 32 00:00:99,000 --> 00:01:46,000 keeping that leg up uh as you reach and 33 00:00:102,000 --> 00:01:49,000 then transitioning across have some fun 34 00:00:106,000 --> 00:01:50,000 throw in the sideways monkey
