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Upper Legs · Body Weight
Bodyweight Squat to Front Leg
Bodyweight Squat to Front Leg is a beginner compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Hip Flexors · Iliopsoas
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Bodyweight Squat to Front Leg
- Stand with your feet shoulder-width apart and your hands extended down by your sides.
- Lower your body into a squat position until your thighs are parallel to the floor, keeping your back straight.
- Stand up from the squat and raise your right leg straight in front of you to hip level mimicking a kick, lower it down and immidiately raise your left leg to hip level.
- Lower your left leg back to the floor and repeat.
Form tips
- Focus on maintaining an upright posture to ensure proper alignment and form.
- Ensure your knees are aligned with your toes during the squat to prevent strain on your knees.
- Move at a controlled pace, particularly when raising and lowering your leg, to avoid unnecessary strain and enhance muscle engagement.
Bodyweight Squat to Front Leg alternatives
More quads exercises
Bodyweight Squat to Front Leg FAQ
What muscles does Bodyweight Squat to Front Leg work?
Bodyweight Squat to Front Leg mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Iliopsoas). The hamstrings and calves work as secondary muscles.
What equipment do you need for Bodyweight Squat to Front Leg?
None. Bodyweight Squat to Front Leg is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Squat to Front Leg should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Squat to Front Leg good for beginners?
Yes. Bodyweight Squat to Front Leg is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Bodyweight Squat to Front Leg burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bodyweight Squat to Front Leg?
Other exercises for the quads include Dumbbell Front Squat, Dumbbell Side Squat Side to Side, Barbell Front Chest Squat and Barbell Squat to Grass.
For developers
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