Side Squat Touchdown
Expert Advice
Ensure you sit back into your hips and keep your weight on your heels to protect your knees.
How-to-do Steps
- Stand with feet together and arms by your sides.
- Take a wide step to the side with one foot and lower into a side squat, reaching your opposite hand towards the foot of the extended leg.
- Keep the other leg straight and toes pointing forward.
- Push off the bent leg to return to the starting position.
- Repeat on the other side, alternating sides for each rep.
- Continue for the desired number of repetitions.
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Muscles Worked
Side Squat Touchdown primarily targets the Quads, Hamstrings, Glutes, Abs, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads25%
Hamstrings25%
Glutes25%
Abs25%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Side Squat Touchdown work?
Side Squat Touchdown primarily targets the Quads, Hamstrings, Glutes, Abs. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Side Squat Touchdown?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Side Squat Touchdown suitable for beginners?
Side Squat Touchdown is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
