Type: Dynamic, Lower Body Strength
Primary Muscles: Glutes, Quadriceps, Inner Thighs (Adductors)
Secondary Muscles: Hamstrings, Calves, Core
Exercise Key Form:
1. Stand with feet much wider than shoulder-width apart, toes pointed out at about 45 degrees.
2. Brace your core and keep your chest lifted.
3. Push your hips back and bend your knees to lower into a squat, keeping your knees tracking over your toes and your feet flat on the floor.
4. Lower until your thighs are parallel to the floor or as low as comfortable, then pause. 5. Press through your heels to return to standing, squeezing your glutes at the top.
NASM-CPT Tip: Keep your spine neutral, drive your knees outward, and avoid letting your chest fall forward or your heels lift off the ground.
Why This Exercise Is Important: Targets the glutes and inner thighs more than a standard squat, improves hip mobility, and builds lower body strength and stability—great for shaping the legs and supporting functional movement.
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