Alternating Knee Hold & External Push Squat
The Alternating Knee Hold & External Push Squat mainly works the hip abductors (outer thighs) and glutes & hips, with help from the quads and core. You'll need: resistance bands.
Required Equipment
Alternating Knee Hold & External Push Squat Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Quads (quadriceps femoris); Deep Core (transverse abdominis)
How to do the Alternating Knee Hold & External Push Squat
Setup
Place a mini resistance band around your thighs, just above your knees.
Stand with feet hip-width apart and toes pointing forward.
Execution
Lower into a squat position, keeping your weight in your heels and your chest upright.
Hold the squat at the bottom of the movement.
While maintaining the squat position, drive your knees outward against the resistance of the band, engaging your glutes.
Return your knees to the starting position and repeat the outward drive for the duration of the set.
Keep your core braced throughout the movement to ensure stability.
Alternating Knee Hold & External Push Squat FAQs
What muscles does the Alternating Knee Hold & External Push Squat work?
The Alternating Knee Hold & External Push Squat mainly works the hip abductors (outer thighs) and glutes & hips, with help from the quads and core. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Alternating Knee Hold & External Push Squat?
Resistance bands.
What workout day should the Alternating Knee Hold & External Push Squat go on?
It belongs on leg day in a push/pull/legs routine.
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