Exercise guide
In And Out Squat
- Intermediate
- Compound
- Timed hold
- Lower legs
- Upper legs
The In and Out Squat is a dynamic plyometric exercise that builds lower body power and cardiovascular endurance by rapidly transitioning between narrow and wide squat stances.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet together, core engaged, and chest lifted.
- Position your arms at your sides or held in front of your chest.
- Ensure you have enough space to jump your feet out to a wide sumo stance.
How to do it
- Jump your feet out wide and immediately lower into a squat, inhaling as you descend.
- Exhale and explosively jump upward, bringing your feet back together to the starting position.
- Land softly on the balls of your feet with slightly bent knees to absorb the impact.
- Maintain a quick, rhythmic tempo, transitioning immediately into the next repetition.
Form checklist
- Keep your chest up and avoid rounding your lower back.
- Ensure your knees track in line with your toes during the wide squat.
- Land softly to protect your joints.
- Keep your weight distributed through your heels and mid-foot during the squat phase.
Pro tips
- Minimize the time your feet spend on the ground to maximize the plyometric power and calf engagement.
- Touch the floor with one hand at the bottom of the wide squat to ensure consistent depth and torso uprightness.
Make it harder
- Add a resistance band just above your knees to increase glute medius activation.
- Perform a 'double pulse' at the bottom of the wide squat before jumping back in.
Frequently asked
- What muscles does the in and out squat work?
- The in and out squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the in and out squat?
- The in and out squat requires no equipment — just your body weight.
- Is the in and out squat good for beginners?
- The in and out squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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