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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Bodyweight
In and Out Squats Jump Bodyweight
4 steps Updated 29/08/2026
In and Out Squats Jump Bodyweight is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus).
Step by step
How to perform it
- Stand tall with your back straight, feet shoulder-width apart, and clasp your hands in front of your chest.
- Lower your hips, jump up and land into a squat position with your knees bent, thighs parallel to the floor, and feet placed wider than your shoulder width.
- Then lower your hips again, jump up, and land into a squat position with your knees bent, thighs parallel to the floor, and feet placed hip-width apart this time.
- Repeat by jumping in and out alternately.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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In and Out Squats Jump Bodyweight
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