How to Do In And Out Squats

In And Out Squats is a quads exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do In And Out Squats

  1. 01Start in a narrow stance and jump the feet out wide while simultaneously dropping the hips into a squat.
  2. 02Touch the floor with one hand to ensure the hips reach the required depth.
  3. 03Jump the feet back to the center position while standing upright.
  4. 04Repeat the movement at a fast pace, alternating the hand that touches the floor each rep.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by In And Out Squats

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Land on the mid-foot and immediately absorb the impact by bending the knees to protect the patellar tendon.

Same coaching engine used inside the A90 app

05 / FAQ

In And Out Squats questions

What muscles does In And Out Squats work?

In And Out Squats is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do In And Out Squats correctly?

Start in a narrow stance and jump the feet out wide while simultaneously dropping the hips into a squat. Touch the floor with one hand to ensure the hips reach the required depth. Jump the feet back to the center position while standing upright. Repeat the movement at a fast pace, alternating the hand that touches the floor each rep.

What is the A90 coach tip for In And Out Squats?

Land on the mid-foot and immediately absorb the impact by bending the knees to protect the patellar tendon.

Is In And Out Squats suitable for beginners?

In And Out Squats is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for In And Out Squats?

No. In And Out Squats is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes in and out squats into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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