In and Out Squats Exercise: Tone Your Lower Body

In and Out Squats Exercise
In and Out Squats Exercise
Image Credit: cultfitOfficial (see video below)

If you’re looking for an exercise that will work for multiple muscle groups in your lower body while also increasing your heart rate, look no further than the in-and-out squat!

While this exercise might sound like a dance move, it’s actually a highly effective way to strengthen your legs, glutes, and core.

In this article, we’ll explore the benefits of in and out squats, which body parts they target, the equipment you’ll need, the steps for completing the exercise, and common mistakes to avoid.

Benefits of In and Out Squats Exercise

One of the biggest benefits of in and out squats is that they work multiple muscle groups at once. In addition to strengthening your quads, hamstrings, and glutes, they also engage your core muscles, helping to improve your balance and stability.

Because they’re a high-intensity exercise, in and out squats can also help increase your heart rate, making them a great option for cardio and fat burning.

What Body Parts Are Impacted by In and Out Squats Exercise?

In and out squats primarily target the lower body, including the quads, hamstrings, and glutes. However, because they also engage your core muscles, they can help to improve your overall stability and balance.

Additionally, because they’re a compound exercise that involves multiple muscle groups, in and out squats can help you burn more calories and build strength more quickly than isolation exercises.

Equipment You Need to Complete In and Out Squats Exercise

The great thing about in and out squats is that you don’t need any equipment to get started! All you need is your body weight and a flat surface to stand on.

However, if you’re looking to increase the resistance and intensity of the exercise, you can add dumbbells or a barbell to the mix. Just make sure you’re comfortable with the basic movement pattern before adding any extra weight.

Steps for Completing In and Out Squats Exercise

To perform this exercise, follow these steps:

Step 1: Begin by standing with your feet shoulder-width apart, toes pointing forward, and your arms relaxed at your sides.

Step 2: Lower your body down into a squat position, keeping your weight in your heels and your knees tracking over your toes. Keep your chest up, back straight, and your core engaged throughout the movement.

Step 3: From the bottom of your squat, quickly jump both of your feet out to the sides until they are wider than hip-width apart. Keep your knees slightly bent, land on the balls of your feet, and make sure your toes point slightly outwards.

Step 4: Immediately jump your feet back together and return to the squat position. Make sure to land softly on the balls of your feet with your knees slightly bent and your toes pointing forward.

Step 5: As you stand up from the squat position, focus on squeezing your glutes at the top of the movement. Make sure to extend your hips and stand up straight fully. Keep your core tight, and your shoulders relaxed.

Step 6: Repeat the in and out squat movement for your desired number of repetitions, typically 10-15 reps per set. Remember to maintain a controlled, steady pace and avoid rushing through the movement.

You can modify the intensity of the exercise by increasing the speed or adding weights, such as dumbbells or kettlebells.

Check out this video below on how to perform this exercise:

Mistakes to Avoid while Doing In and Out Squats

While in and out squats are a relatively simple exercise, there are a few common mistakes to avoid to ensure that you’re getting the most out of the movement. Here are some things to keep in mind:

  • Don’t let your knees cave in or bow out as you jump your feet in and out.
  • Don’t lean forward too much or let your weight shift onto your toes.
  • Make sure you’re landing softly on your feet to avoid any unnecessary impact on your joints.
  • Keep your core tight and your back straight throughout the movement to avoid any unnecessary strain on your lower back.


In and out squats are a fun and effective way to work multiple muscle groups in your lower body while also improving your balance and stability. Whether you’re a beginner or an experienced exerciser, you can benefit from incorporating this movement into your routine.

Just remember to focus on proper form, avoid common mistakes, and listen to your body to avoid injury. With a little bit of practice, you’ll be an in-and-out squat pro in no time! Don’t forget to stretch your hamstrings.