Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Body Weight
In and Out Squats
In and Out Squats is an intermediate 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 3-4 sets of 6-10 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
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do In and Out Squats
- Stand tall with your back straight, feet shoulder-width apart, and clasp your hands in front of your chest.
- Lower your hips, jump up and land into a squat position with your knees bent, thighs parallel to the floor, and feet placed wider than your shoulder width.
- Then lower your hips again, jump up, and land into a squat position with your knees bent, thighs parallel to the floor, and feet placed hip-width apart this time.
- Repeat by jumping in and out alternately.
Form tips
- Land softly on your forefeet to reduce impact on your joints.
- Ensure your knees are aligned with your toes when you squat to avoid strain.
- Move quickly but with control to maximize the effectiveness of the exercise and prevent injury.
In and Out Squats alternatives
More quads exercises
In and Out Squats FAQ
What muscles does In and Out Squats work?
In and Out Squats mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for In and Out Squats?
None. In and Out Squats is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of In and Out Squats should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is In and Out Squats good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does In and Out Squats 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 In and Out Squats?
Other exercises for the quads include Kettlebell Squats, Dumbbell Squats, Barbell Bench Squats and Barbell Front Squats.
For developers
Use In and Out Squats in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_B25GAP" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_B25GAP", "name": "In and Out Squats", "model": "male", "counterpartId": "ex_KAIT2V", "target": "Quads", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_B25GAP/mp4-720.mp4?…", "poster": "https://…/ex_B25GAP/poster.jpg?…" } }