Strengthen Legs with Toes In And Out Squat

Toes In And Out Squat

Rep Range

8-20

Hints

Stand with feet hip-width apart, holding dumbbells by your sides. For the toes-in squat, position your feet straight and pointed forward. Descend into the squat, ensuring your knees align with your toes, then press through your heels to stand. For the toes-out squat, adjust your stance so toes point diagonally outwards. Lower again into the squat, making sure your knees follow the direction of your toes. Push through the heels to return to standing. Cycle between the two squat stances.

Common Mistakes

Allowing knees to drift in or out, not staying aligned with the toes. Not keeping a straight back, leading to a forward lean. Overcompensating or leaning due to the weight of the dumbbells.

Breathing

Inhale as you lower in both squat stances. Exhale as you stand up.

Muscle Focus

Primary Muscles

Quads, Glutes, Adductors, Hip Flexors

Secondary Muscles

Hamstrings, Erector Spinae

Tertiary Muscles

Core, Calves