This exercise is a great piece of martial arts training that can be used by anyone to increase strength, muscle mass, bone density, flexibility, and range of motion in the quads, hamstrings, groin, hips, and calves.
Remember, that you don't just want to be strong, you also want to be flexible, because when you are strong and flexible, you are powerful. That is the best you can be, because it means you move your body effectively and efficiently, accomplishing the most work with the least effort.
Do this exercise like you do the others, 15 repetitions to each side is beginners, up to 30 is intermediate, and up to 50 on each side is advanced. This is a good exercise to do if you want to change your usual Up and Down routine once in a while.
I hope you enjoy Tiger Stance from Side to Side! If you do, consider signing up for one of my courses on Udemy. There are long form and short form Tai Chi courses, which can fit any lifestyle, whether you are busy all the time, or already commit an hour a day to exercise.
If you are in the Boston area, don't forget that you can always schedule a private lesson with me, either at my clinic, or at your home. Check out my sign-up page to get the details or submit any questions you might have.