Alternating Squat & Knee
How to: Alternating Squat & Knee
Primary Muscles Used:Upper Legs, Glutes, Gluteals, Quads, Hamstrings
- Plant both feet on the floor shoulder-width apart. This is your starting position.
- Inhale and brace your core. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your torso remains as upright as possible.
- Exhale as you push through your feet and extend your legs. Just before you finish standing up, shift your weight to your right leg and drive your left knee forward and up, extending through your hips in a kneeing action. Staying balanced, inhale as you bring your left leg back to return to the starting position.
- Repeat the same movement pattern of the squat followed by a knee, this time using your right knee during the striking action. You should feel the tension in your legs, hips and core throughout this exercise as you maintain control of the movement. Continue alternating between left and right sides for the specified repetitions or time.
Alternative Exercises for No Equipment
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.