Bodyweight squat to side leg

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Gluteus Medius, Gluteus Minimus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart and your hands extended 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 as high as possible, kicking it to the side until straight.
4. Lower your right leg back to the floor and immediately transition into the next squat, alternating legs with each repetition.

Form tips

• Focus on maintaining an upright posture to ensure proper alignment and form.
• Keep your weight distributed evenly on your feet during the squat to maintain balance.
• Move at a controlled pace, particularly when raising and lowering your leg, to avoid unnecessary strain and enhance muscle engagement.