Build Leg Strength with Squat Into Knee Kick

Squat Into Knee Kick

Rep Range

8-20

Hints

Stand with feet slightly wider than shoulder-width apart, toes pointed diagonally. Place hands on top of each other and extend them in front of you. Initiate a squat, pushing hips back and descending until thighs are parallel to the ground or as your flexibility allows. As you rise, twist the torso slightly and draw one knee towards the opposite elbow, engaging your obliques. Return to the starting position and squat again, alternating the knee kick with each repetition.

Common Mistakes

Relying too much on momentum instead of engaging muscles. Failing to keep the spine straight during the squat. Not achieving a full twist during the knee-to-elbow movement.

Breathing

Inhale as you squat down. Exhale during the knee-to-elbow movement.

Muscle Focus

Primary Muscles

Quads, Glutes, Calves

Secondary Muscles

Hamstrings, Adductors, Erector Spinae

Tertiary Muscles

Core