Squat Into Knee Kick
This leg exercise mainly works your quads, glutes and calves, with help from your hamstrings, adductors and erector spinae. Watch the demo video, then follow the tips below.
Rep Range
8-20
How to do Squat Into Knee Kick
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.
Muscles worked
Primary Muscles
Quads, Glutes, Calves
Secondary Muscles
Hamstrings, Adductors, Erector Spinae
Tertiary Muscles
Core
