Legs
Squat Twist
A squat followed by a small jump where you turn your hips and feet to one side while your chest stays facing forward. It's quick cardio that works your legs and brings in your core.
- Works
- Quads, glutes, calves, obliques, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand with your feet about hip width apart and your hands together at your chest.
- 2Squat down, hips back and chest up.
- 3Drive up out of the squat into a small jump and turn your hips and feet to one side in the air. Land softly with your chest still facing forward.
- 4Hop back to the center and go straight into the next squat. Twist to the other side next time.
Cues
- Twist from your hips, chest stays forward.
- Feet and knees turn together.
- Land soft, knees bent, then sink into the squat.
Common mistakes
- Twisting on planted feet. Only turn while you're in the air, so your feet and knees always point the same way. Twisting on a planted foot puts the strain on your knees.
- Landing with straight legs. Bend your knees as you land to soak up the jump, then flow into the next squat.
- Shallow squats. Sit down into a real squat each rep before you jump. That's where your legs do the work.
Easier
Tiff's version takes out the jump: stand up from the squat and lift one knee as you twist.
Harder
Squat lower and jump a little higher, or speed up while keeping every landing soft.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What muscles does a squat twist work?
Mostly your legs: the squat works your quads and glutes, and the jump brings in your calves. Turning your hips while your chest stays forward also works your obliques and core.
