Legs · Bodyweight
In and Out Squat
How to do the in and out squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Start in a bodyweight squat with feet wide. Jump up and bring your feet together to land softly in a narrow stance, then immediately jump again and land back in the wide squat. Keep alternating in and out while staying low through the hips.
- 1Feel your quads and glutes drive each jump and absorb each landing
- 2Stay light on the balls of your feet and land softly through the knees
- 3Keep your chest up and core braced as your feet move in and out
Common mistakes
- Do not let your knees cave inward on the landing
- Avoid standing fully upright between reps; stay in the squat
- Do not crash down with stiff legs; absorb each landing
Muscles worked
The in and out squat mainly works the quads and glutes, with the hamstrings, calves, lower back, and adductors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackSupport
- AdductorsSupport
- Upper AbsMinor
- Lower AbsMinor
- Hip FlexorsMinor
Kovo programs the in and out squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.