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Exercise 195

In-and-Out Squat

Dynamic squat variation that combines the core, quadriceps, glutes, and adductors with rhythm, coordination, and body control.

CoreLegsGlutes
Athletic Station visual preview for In-and-Out Squat
Visual preview • Athletic Station

How to perform it

  1. Stand upright with your abs engaged and your hands together in front of your chest.
  2. Begin with your feet in a comfortable stance, preparing to alternate between wider and narrower positions.
  3. Step or move your feet outward or inward as you enter the squat position.
  4. Bend your knees and lower your hips with control while keeping your chest open and torso stable.
  5. Return to the starting position and repeat while alternating the stance, working the feet in and out.
  6. Keep your knees aligned with the direction of your feet throughout the movement.
  7. Avoid letting your hips rise before your torso or losing control of your posture.
  8. Exhale as you rise and inhale as you lower into the squat.

What you should feel

Work in the quadriceps, glutes, adductors, and core, with coordination required between the legs and torso. The effort should remain controlled in the legs, without pain in the knees, hips, or lower back.

Groups mentioned in the description

CoreLegsGlutes

Exercise questions

How do you perform In-and-Out Squat?

Stand upright with your abs engaged and your hands together in front of your chest. Begin with your feet in a comfortable stance, preparing to alternate between wider and narrower positions. Step or move your feet outward or inward as you enter the squat position. Bend your knees and lower your hips with control while keeping your chest open and torso stable. Return to the starting position and repeat while alternating the stance, working the feet in and out. Keep your knees aligned with the direction of your feet throughout the movement. Avoid letting your hips rise before your torso or losing control of your posture. Exhale as you rise and inhale as you lower into the squat.

What does In-and-Out Squat work?

Dynamic squat variation that combines the core, quadriceps, glutes, and adductors with rhythm, coordination, and body control.

What should you feel during In-and-Out Squat?

Work in the quadriceps, glutes, adductors, and core, with coordination required between the legs and torso. The effort should remain controlled in the legs, without pain in the knees, hips, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.