Squat Leg Lift
Expert Advice
Ensure proper squat form by keeping your chest up and knees behind your toes to prevent injury and engage the glutes effectively.
How-to-do Steps
- Stand with feet shoulder-width apart.
- Lower into a squat, keeping your weight on your heels.
- As you rise from the squat, lift one leg out to the side, keeping it straight.
- Lower the leg back down and squat again before repeating the leg lift on the other side.
- Continue alternating leg lifts after each squat for the desired number of repetitions.
Track Squat Leg Lift in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Squat Leg Lift primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Hamstrings20%
Calves10%
Glutes30%
Abs20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Squat Leg Lift work?
Squat Leg Lift primarily targets the Quads, Hamstrings, Calves, Glutes, Abs. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Squat Leg Lift?
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 Squat Leg Lift suitable for beginners?
Yes, Squat Leg Lift is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
