If you're looking to build strength and tone your lower body, the in and out squat is a great exercise to add to your routine. This move targets your glutes, quads, and hamstrings, giving you a well-rounded lower body workout. In this article, we'll walk you through how to perform the in and out squat, its benefits, and variations that you can try.
How to Perform the In And Out Squat
Start with your feet shoulder-width apart and your toes pointing slightly outwards. Keep your chest up and your core engaged. This is your starting position.
Step out to your right side and squat down, keeping your knees in line with your toes. Your weight should be on your right foot, and your left foot should be straight.
Push back up to the starting position, then step out to your left side and repeat the squat. This completes one rep.
Keep alternating sides for the desired number of reps.
Benefits of the In And Out Squat
The in and out squat is a compound exercise, meaning it works multiple muscle groups at once. Here are some benefits you can expect from adding this move to your workout routine:
- Builds strength in your glutes, quads, and hamstrings.
- Improves your balance and stability.
- Increases your range of motion in your hips.
- Burns more calories than traditional squats.
Variations of the In And Out Squat
If you're looking to switch up your workout routine, here are some variations of the in and out squat that you can try:
- Jumping in and out squats: Instead of stepping out to the side, jump out to the side and land in a squat. Jump back to center and repeat on the other side.
- Weighted in and out squats: Hold a dumbbell or kettlebell at chest height while performing the in and out squat.
- Curtsy in and out squats: Instead of stepping out to the side, step your right foot behind your left leg and squat. Return to center and repeat on the other side.
Tips for Getting the Most Out of Your In And Out Squats
Here are some tips to help you get the most out of your in and out squats:
- Keep your chest up and your core engaged throughout the entire movement.
- Make sure your knees stay in line with your toes to avoid injury.
- Start with bodyweight squats before adding weights.
- Breathe in on the way down and exhale on the way up.
- Include in and out squats as part of a well-rounded lower body workout.
Conclusion
The in and out squat is a great exercise to add to your lower body workout routine. It targets multiple muscle groups, improves your balance and stability, and can be modified to fit your fitness level. Remember to start with bodyweight squats and work your way up to weighted squats, and always keep your form in check to avoid injury.