Lateral Training for Injury Prevention Essentials

Lateral training targets the abductors, adductors, and stabilizers — muscles that people often overlook in traditional workouts. Training in the frontal plane with these exercises helps correct muscular imbalances and enhances overall strength and control.

This type of training can make a noticeable difference for divers. Strengthening lateral movement improves stability, coordination, and the ability to react to unexpected currents or equipment shifts. It can also help you maintain balance on a moving boat and control your buoyancy and direction underwater. Having the strength to adjust to constantly shifting conditions can reduce your risk of injury in and out of the water.

Complete three sets of each exercise in sequence, and rest up to 45 seconds between sets.

Lateral Step Up with Abduction

Stand with the outside of your right foot next to a step.
Step up with your right leg.
When your right leg is fully extended, abduct your left leg (move it to the side away from your body).
Repeat 10 times, and then switch sides.

Tip: Keep your chest up and knees soft.

Modification: Use a lower step.

Challenge: Hold your leg in abduction for three seconds.

Forearm Side Plank Dips

Lie on your side, and place your forearm on the ground in line with your shoulder and perpendicular to your body.
Use your core to raise your body to a side plank position.
Lower your body back to the floor.
Repeat 10 times, and then switch sides.

Tip: Use padding, such as a folded towel or yoga mat, under your base of support.

Modification: Bend your knees to use the side of your knee as the plank pivot instead of your feet.

Challenge: Hold the plank at the top for 10 seconds each repetition.

Lateral Step Hops

Stand next to a step with your right foot on it and your left foot on the ground.
Jump up and over the step so your left foot is on the step and your right foot is on the ground.
Jump with the other side to return to the start position.
Repeat for 20 jumps.

Tip: Keep your chest up and knees soft.

Modification: Hop over a line or spot on the ground.

Challenge: Increase the height of the step or add a resistance band around your thighs.

Lateral Leg Raise

Lie on your side.
Place your forearm on the ground, in line with your shoulder and perpendicular to your body.
Lift your top leg, and then lower it.
Repeat 10 times, and then change sides.
Complete 10 repetitions on the other side.

Tip: Use padding, such as a folded towel or yoga mat, under your base of support.

Modification: Reduce how high you raise your leg.

Challenge: Hold your leg at the top position for three to five seconds, or combine the lateral leg raise with the forearm side plank dip.

Karaoke

Stand with your feet shoulder-width apart.
Step your right foot across your body in front of your left leg.
Step your left foot out past your right.
Step your right foot across your body behind your left leg.
Step your left foot out past your right.
Repeat until you have traveled approximately 5 feet, and then change direction and return to your start position.
Repeat the sequence 10 times.

Tip: Start slow, and walk through the steps to get familiar with the movements so you can look straight ahead.

Modification: Slow your pace.

Challenge: Go as fast as you can safely go.

Lateral Bear Crawl

Start on all fours with your hands directly under your shoulders.
Raise your body using your hands and the balls of your feet, keeping your spine neutral and your shins parallel to the floor.
Step your right hand and left foot to the right without crossing your limbs. Keep your body balanced, not swaying.
Step with your left hand and right foot without crossing them over your other arm and leg.
Travel about 5 feet to your side, and then reverse direction.
Repeat the sequence 10 times.

Tip: Press your fingertips into the floor to remove some pressure from your wrist, and keep your back flat.

Modification: Lift your knees higher to make the movement easier.

Challenge: Lower your knees until they are just off the ground.

Lateral Crab Walk

Sit on the ground with space to your sides.
Place your hands behind you on the ground with your fingers facing away from you.
Place your feet on the ground, and lift your body.
Shuffle your left hand, left foot, right hand, and then right foot to move approximately 5 feet to the left.
Shuffle back to your starting position.
Repeat 10 times.

Tip: Do this exercise in an open area where you can move freely.

Modification: Drop back to a seated position, and shake out your wrists between repetitions.

Challenge: Keep the movement constant, and don’t rest between repetitions.

NOTE: To avoid an increased risk of decompression sickness, DAN® recommends that divers avoid strenuous exercise for 24 hours after making a dive. During your annual physical exam or following any changes in your health status, consult your physician to ensure you have medical clearance to dive.