March Move of the Month: The Lateral Side Squeeze

Spring is all about fresh energy and new movement, so what better time to dive into a move that strengthens your core while creating length and control? This month, we’re highlighting the Lateral Side Squeeze—an oblique-focused exercise that builds deep core stability while improving spinal mobility.

Not a Crunch—A Connection

We know the word “crunch” gets thrown around a lot, but let’s be clear: this is not about collapsing or scrunching. Instead, think of this move as a side-body connection—a fluid, intentional rib-to-hip engagement that strengthens your obliques without shortening your spine.

Unlike traditional crunches, which can encourage compression, the Lateral Side Squeeze focuses on maintaining length through the body while activating the obliques. It’s about control, not momentum. Imagine zipping up through your side waist, lifting tall even as you bend.

Why It Matters

• Strengthens the obliques for balanced core engagement

• Improves spinal mobility by encouraging side bending in a controlled way

• Enhances posture & body awareness by avoiding excessive compression

• Supports functional movement (because twisting, bending, and stabilizing are part of daily life!)

Quick Tips to Get It Right

✔ Think of lifting, not collapsing. Maintain length through your spine as you side bend.
✔ Lead with the ribcage. Picture your ribs moving toward your hip (and vice versa), rather than just tipping your upper body sideways.
✔ Engage your entire core. Your obliques do the work, but your deep core and back muscles provide stability.
✔ Move with control. Resist the urge to snap back to center—slow, intentional movement is key.
✔ Breathe! Inhale to lengthen, exhale to deepen the contraction.

Feel the Difference

When done correctly, the Lateral Side Squeeze builds a deeper sense of body awareness, helping you move with strength, fluidity, and ease—both in the studio and beyond.

Ready to feel that core connection? Let’s make March all about mindful movement and powerful obliques. See you in class!