The other day I did lateral 1 leg squatting hops up 6 sets of steps leading to the pool. Trust me this was tough! No surprise, but of course I don't recommend this for beginners. However I do recommend movements in different directions, planes of motion. Especially laterally & turning . We train too much in the sagittal plane, forwards/backwards. But this overuse is a recipe for injury. Especially for sports/activities that require lots of turns & lateral movements such as soccer, hockey, even boxing training in different planes of motion is a must.
Lateral motions, the frontal plane, are important, requiring stabilizing glute medius muscles along with all your lateral muscles. This doesn't mean every day you have to train in these planes of motion daily but you should train them a few times a week.
I'll give more details in the future.
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