Squat And Knee

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and toes pointed slightly outward.
2. Place your hands behind your head with elbows wide (prisoner style), or hold them at chest height for balance.
3. Engage your core and maintain a neutral spine with your chest lifted.

How to do it

1. Inhale and lower your hips back and down into a squat until your thighs are at least parallel to the floor.
2. Exhale and drive through your heels to return to a standing position.
3. As you reach the top, lift your right knee toward your chest while rotating your torso to bring your left elbow toward the rising knee.
4. Lower your foot back to the starting stance and immediately repeat the sequence, alternating the knee drive on the next repetition.

Form checklist

• Keep your weight centered over your heels and mid-foot during the squat phase.
• Ensure your knees track in line with your toes and do not cave inward.
• Maintain a proud chest and avoid rounding your lower back during the rotation.
• Focus on lifting the knee high using your lower abs rather than just pulling the elbow down.

Pro tips

• Pause for a split second at the peak of the knee drive to maximize oblique contraction and test your unilateral stability.
• Squeeze the glute of your standing leg as you lift the opposite knee to create a rock-solid base.

Make it harder

• Increase the pace to a 'power' tempo to turn the movement into a high-intensity cardiovascular builder.
• Hold a light weight or medicine ball at your chest to increase the resistance on the legs and core.

Frequently asked

What muscles does the squat and knee work?

The squat and knee primarily targets the glutes and quadriceps, and also works the adductors, erector spinae, and hamstrings as secondary muscles.

What equipment do you need for the squat and knee?

The squat and knee requires no equipment — just your body weight.

Is the squat and knee good for beginners?

Yes. The squat and knee is a beginner-friendly movement and a strong foundation to build on.

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