In and out squats

Category

Plyometrics

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand tall with your back straight, feet shoulder-width apart, and clasp your hands in front of your chest.
2. Lower your hips, jump up and land into a squat position with your knees bent, thighs parallel to the floor, and feet placed wider than your shoulder width.
3. Then lower your hips again, jump up, and land into a squat position with your knees bent, thighs parallel to the floor, and feet placed hip-width apart this time.
4. Repeat by jumping in and out alternately.

Form tips

• Land softly on your forefeet to reduce impact on your joints.
• Ensure your knees are aligned with your toes when you squat to avoid strain.
• Move quickly but with control to maximize the effectiveness of the exercise and prevent injury.