Touchdown Side-Squat
Touchdown Side-Squat: Tone your legs & glutes with this dynamic exercise! Improve agility & coordination while building strength.
The Touchdown Side-Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Touchdown Side-Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Obliques
Touchdown Side-Squat Variations and Alternatives
How to do the Touchdown Side-Squat
Start by standing straight with your feet shoulder-width apart.
Begin the movement by taking a lateral step to the side and simultaneously squatting down, reaching one hand towards the opposite foot. Your back should be straight, and hips pushed back to engage the glutes and hamstrings.
Ensure that your knees are in line with your toes and do not extend past your toes.
Push through the heels to return to the upright position while simultaneously raising both arms above your head.
Follow the same steps to alternate the movement to the other side.
Continue alternating sides for the desired number of repetitions or duration, maintaining a smooth and controlled tempo throughout the exercise.
This exercise is a compound movement that not only targets the lower body muscles but also promotes agility and coordination with the side-to-side motion. Remember to keep your core engaged and to avoid letting your knees cave in as you squat to avoid putting undue stress on the knee joints.
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Touchdown Side-Squat FAQs
What muscles does the Touchdown Side-Squat work?
The Touchdown Side-Squat mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Touchdown Side-Squat?
None. The Touchdown Side-Squat is a bodyweight exercise, so you can do it anywhere.
Is the Touchdown Side-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Touchdown Side-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Touchdown Side-Squat variations and alternatives?
Similar exercises include the 4-Punch Side-Squat, 45-Degree Step-Out, Alternating Side-Kick Heel-Tap Squat and Alternating Step-Out.
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