Legs
In & Out Squats
A jumping squat that moves your feet: jump them out wide into a squat, then back in to a narrow squat. It gets your heart rate up and works your legs in a narrow and a wide stance.
- Works
- Quads, glutes, adductors, calves, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand with your feet close together and your hands clasped at your chest. Sit into a small squat.
- 2Jump your feet out wide and land softly in a deeper squat, toes turned out a little.
- 3Jump your feet back in and land in a narrow squat.
- 4Keep jumping out and in, staying low between jumps.
Cues
- Stay low, like there's a ceiling over your head.
- Land soft and quiet.
- Knees push out over your toes.
Common mistakes
- Standing up between jumps. Keep your hips low for the whole set. That's what keeps your legs working.
- Knees caving in on the wide squat. Push them out so they line up with your toes.
- Landing stiff. Land on the balls of your feet and bend your knees to soak it up.
Easier
Tiff's version steps in and out instead of jumping.
Harder
Sink lower on every landing, or pick up the pace while keeping the landings quiet.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What is a low impact version of in and out squats?
Step out squats. Step one foot out wide and squat, step it back in, then do the other side. You keep the same squat positions with no jumping.
