Exercise guide
Push Knees Out
- Beginner
- Compound
- Rep-based
- Lower legs
- Shoulders
- Upper legs
- Waist
This variation of the bodyweight squat emphasizes hip external rotation to maximize glute medius engagement and ensure proper knee alignment. It is an essential movement for building lower body stability and improving overall squat mechanics.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet slightly wider than shoulder-width apart and toes pointed 15-30 degrees outward.
- Distribute your weight evenly across your heels and the balls of your feet.
- Engage your core and maintain a proud, upright chest.
How to do it
- Inhale as you lower your hips back and down, actively pushing your knees outward so they track directly over your toes.
- Continue descending until your thighs are parallel to the floor or as deep as your mobility allows.
- Exhale and drive through your mid-foot to stand back up, keeping the knees pushed out throughout the ascent.
- Maintain a controlled tempo of 2 seconds down and 1 second up.
Form checklist
- Knees must track in line with the toes, never caving inward.
- Keep your heels firmly planted on the ground.
- Maintain a neutral spine without excessive arching or rounding.
- Keep your chest up and gaze forward.
Pro tips
- Imagine you are trying to 'screw' your feet into the floor to create torque and lateral tension in the hips.
- Focus on the 'side-butt' squeeze at the bottom of the movement to stabilize the pelvis and maintain knee position.
Make it harder
- Place a resistance mini-band just above your knees to increase the demand on the hip abductors.
- Add a 3-second pause at the bottom of the squat to increase time under tension and stability.
Frequently asked
- What muscles does the push knees out work?
- The push knees out primarily targets the glutes and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.
- What equipment do you need for the push knees out?
- The push knees out requires no equipment — just your body weight.
- Is the push knees out good for beginners?
- Yes. The push knees out is a beginner-friendly movement and a strong foundation to build on.
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