Exercise guide
Squat To Straddle
- Beginner
- Compound
- Rep-based
- Hips
- Lower legs
- Waist
This compound movement combines a standard squat with a wide-legged hinge to build lower body strength and flexibility. It targets the glutes and hamstrings through a full range of motion while improving hip mobility and calf stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and toes pointed slightly outward.
- Engage your core and keep your hands in front of your chest for balance.
- Maintain a neutral spine with your shoulders pulled back and down.
How to do it
- Inhale as you lower into a squat by pushing your hips back and bending your knees until your thighs are parallel to the ground.
- Exhale as you drive through your heels to stand up, then immediately step your feet out into a wide straddle stance.
- Hinge forward at the hips with a flat back, reaching your torso toward the floor to engage the hamstrings and calves.
- Return to a standing position and step your feet back to shoulder-width to begin the next rep.
Form checklist
- Keep your weight in your heels during the squat phase.
- Ensure your knees stay aligned with your toes and do not cave inward.
- Maintain a flat back during the straddle hinge to avoid lower back strain.
- Keep your core braced throughout the entire transition.
Pro tips
- Focus on the mind-muscle connection by squeezing your glutes hard at the top of the squat before the straddle transition.
- During the hinge, push your hips back as far as possible to maximize hamstring tension and calf stabilization.
Make it harder
- Perform the transition from squat to straddle with an explosive jump to increase power output.
- Hold the bottom of the straddle hinge for 2-3 seconds to increase time under tension for the posterior chain.
Frequently asked
- What muscles does the squat to straddle work?
- The squat to straddle primarily targets the calves, glutes, and hamstrings, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the squat to straddle?
- The squat to straddle requires no equipment — just your body weight.
- Is the squat to straddle good for beginners?
- Yes. The squat to straddle is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Bodyweight Single Leg DeadliftIntermediate · calves, glutes, and hamstrings
- Kettlebell One Arm CleanIntermediate · biceps, calves, deltoids, glutes, hamstrings, quadriceps, and triceps
- Power Sled DragIntermediate · adductors, calves, glutes, hamstrings, and quadriceps
- Side Kick BurpeeIntermediate · calves, erector spinae, glutes, hamstrings, hip flexors, and quadriceps