In-And-Out Squat 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Jump
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
In-And-Out Squat is a bodyweight exercise that primarily targets the quads while also engaging the glutes as a secondary muscle. The exercise involves performing a squat while dynamically stepping the feet in and out, which adds a lateral movement component that enhances hip mobility, coordination, and lower-body strength. It is effective for building leg power, improving balance, and increasing overall lower-body endurance without the need for equipment.
How to Perform
Stand with your feet together, arms relaxed at your sides or extended in front for balance.
Engage your core and keep your chest upright.
Step your feet outward into a wide squat stance, toes slightly pointing out.
Lower your hips down into a squat until your thighs are parallel to the floor, keeping knees aligned with your toes.
Pause briefly at the bottom, maintaining tension in your quads and glutes.
Push through your heels and step your feet back together while returning to the starting upright position.
Repeat the movement for the desired number of repetitions, maintaining controlled tempo and proper form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your chest upright to prevent leaning forward.
Ensure knees track over your toes to protect your joints.
Engage your core throughout the movement for stability.
Step your feet out and in smoothly to maintain balance.
Avoid bouncing at the bottom of the squat to reduce strain.
Push through your heels to activate glutes effectively.
Maintain a controlled tempo to maximize quad engagement.
Do not let your knees collapse inward during the squat.
Keep your weight evenly distributed on both feet.
Focus on full range of motion without compromising form.
How Not to Perform
Do not let your knees collapse inward while squatting.
Avoid leaning your torso too far forward.
Do not lift your heels off the ground.
Avoid bouncing at the bottom of the squat.
Do not step out or in too quickly, which reduces control.
Avoid rounding your lower back.
Do not let your feet cross over each other.
Avoid shallow squats that limit quad activation.
Do not hold your breath; maintain steady breathing.
Avoid using momentum instead of controlled muscle engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
