Exercise guide
Touchdown
- Intermediate
- Compound
- Timed hold
- Lower legs
The Touchdown is a dynamic squat variation that builds lower-body strength and core stability by incorporating a lateral reach and slight torso rotation. It effectively targets the glutes and quads while engaging the obliques and calves for balance and coordination.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your arms relaxed at your sides.
- Engage your core and keep your chest lifted with a neutral spine.
- Distribute your weight evenly across both feet.
How to do it
- Step one foot out to the side and lower your hips into a squat, keeping the weight in your heels.
- As you squat, reach down with the opposite hand to touch the floor near your stationary foot, inhaling on the way down.
- Exhale and push powerfully through the floor to return to the starting standing position.
- Repeat the movement by stepping out with the opposite leg, alternating sides for each rep.
Form checklist
- Keep your chest up and back flat; do not round your spine to reach the floor.
- Ensure your knees track over your toes and do not cave inward.
- Keep your weight centered in your heels rather than shifting onto your toes.
- Maintain a controlled tempo to ensure balance throughout the lateral movement.
Pro tips
- Focus on the mind-muscle connection by squeezing your glutes at the top of each rep.
- Think about 'sitting back' into your hips rather than just bending your knees to protect the joints and maximize glute recruitment.
Make it harder
- Add a jump when returning to center to turn the movement into a plyometric exercise.
- Increase the range of motion by reaching further across the body to increase oblique activation.
Frequently asked
- What muscles does the touchdown work?
- The touchdown primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the touchdown?
- The touchdown requires no equipment — just your body weight.
- Is the touchdown good for beginners?
- The touchdown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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