About this exercise
The in-and-out squat is a plyometric bodyweight exercise that alternates between a wide-stance and a narrow-stance squat using explosive jumps. It builds lower-body power and muscular endurance while elevating the heart rate.
In-and-Out Squat
Step by step instructions, muscle activation and variants for the In-and-Out Squat.
MediumGlutesQuadriceps
How to Perform
- Stand with feet shoulder-width apart and arms at your sides
- Lower into a squat, then explode upward and land with feet wider than shoulder-width in a wide squat position
- Immediately jump back up and land with feet together in a narrow squat position
- Continue alternating between wide and narrow positions with each jump
- Keep your chest up and land softly with bent knees to absorb impact
- Maintain a controlled pace throughout the set
Muscle Activation
Primary
GlutesQuadriceps
Secondary
CalvesCore
About the In-and-Out Squat
The In-and-Out Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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