Hand-Swipe Slight-Squat
Slight squat meets a swipe! Boost cardio & coordination with this dynamic, low-impact plyometric exercise. Feel the burn!
The Hand-Swipe Slight-Squat is a compound exercise that mainly works the quads and back, with help from the core and traps. No equipment needed: it uses just your bodyweight.
Hand-Swipe Slight-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Upper Traps (trapezius, upper fibers)
Hand-Swipe Slight-Squat Variations and Alternatives
How to do the Hand-Swipe Slight-Squat
Slight Squat Hand Swipe (Plyometrics)
Starting Position:
Stand with your feet shoulder-width apart.
Keep your back straight and engage your core.
Relax your shoulders and position your arms at your sides.
Movement Instructions:
1. Squat Down:
Lower your body into a slight squat by bending your knees. Keep your weight in your heels and your chest lifted. Your thighs should be parallel to the ground or slightly above.
As you squat, swing your arms backward to build momentum.
Hand Swipe:
Quickly straighten your legs and push up into a standing position while simultaneously raising your right arm above your head.
As you complete the movement, swipe your right hand diagonally across your body to the left side at shoulder height.
Return to Start:
Lower your arm back down and prepare for the next repetition.
You can alternate arms, raising your left arm in the next repetition and swiping to the right.
Tips:
Focus on controlled movements to avoid injury.
Keep your core engaged throughout the exercise for stability.
Adjust the depth of your squat based on your comfort level.
Hand-Swipe Slight-Squat FAQs
What muscles does the Hand-Swipe Slight-Squat work?
The Hand-Swipe Slight-Squat mainly works the quads and back, with help from the core and traps. The main muscles are the quadriceps femoris and latissimus dorsi.
What equipment do you need for the Hand-Swipe Slight-Squat?
None. The Hand-Swipe Slight-Squat is a bodyweight exercise, so you can do it anywhere.
Is the Hand-Swipe Slight-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 Hand-Swipe Slight-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hand-Swipe Slight-Squat variations and alternatives?
Similar exercises include the Ape Traverse, Back-Leg Arm Swing Raise, Baseball Hit and Hand-Swipe March.
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