Bodyweight squat to front leg

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Iliopsoas

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart and your hands extended down by your sides.
2. Lower your body into a squat position until your thighs are parallel to the floor, keeping your back straight.
3. Stand up from the squat and raise your right leg straight in front of you to hip level mimicking a kick, lower it down and immidiately raise your left leg to hip level.
4. Lower your left leg back to the floor and repeat.

Form tips

• Focus on maintaining an upright posture to ensure proper alignment and form.
• Ensure your knees are aligned with your toes during the squat to prevent strain on your knees.
• Move at a controlled pace, particularly when raising and lowering your leg, to avoid unnecessary strain and enhance muscle engagement.