Bodyweight Squat to Side to Front Leg

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

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

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart and your hands at 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 to the side, then lower it back to the floor.
4. Perform another squat, then stand up and raise your right leg straight to the front. Lower it back to the floor and repeat the movement, alternating legs with each repetition.

Form tips

• Focus on engaging your core to maintain stability and balance throughout the exercise.
• Keep your weight distributed evenly on your feet during the squat to maintain balance.
• Move at a controlled pace, especially when lifting and lowering your leg, to avoid unnecessary strain and enhance muscle engagement.