Squat to Leg Extension & Torso Twist
Squat, extend, and twist! This dynamic exercise targets legs, core, and improves balance. Get a full-body workout in one move!
The Squat to Leg Extension & Torso Twist is a compound exercise that mainly works the quads and glutes & hips, with help from the core. No equipment needed: it uses just your bodyweight.
Squat to Leg Extension & Torso Twist Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Obliques
Squat to Leg Extension & Torso Twist Variations and Alternatives
How to do the Squat to Leg Extension & Torso Twist
Squat to Leg Extension and Torso Twist
Starting Position:
Stand with your feet shoulder-width apart and your toes slightly turned out.
Keep your arms relaxed at your sides.
Squat Down:
Lower your body into a squat by bending your knees and pushing your hips back, as if you are sitting in an imaginary chair.
Keep your back straight and chest lifted. Make sure your knees do not go past your toes. Your thighs should be parallel to the ground if possible.
Leg Extension:
From the squat position, shift your weight to your right leg and extend the left leg straight out in front of you.
Keep your foot flexed and hold the position for a moment.
Torso Twist:
While holding the left leg extended, twist your torso to the left, bringing your right elbow towards your left knee.
Hold the twist for a brief moment, engaging your core.
Return to Starting Position:
Slowly return to the squat position by bending your right knee and lowering your left leg back to the floor.
Transition back to the starting standing position.
Repeat:
Perform the same steps on the opposite side: squat down, extend the right leg, and twist your torso to the right.
Continue alternating sides for the desired number of repetitions.
Tips:
Keep breathing throughout the exercise. Inhale as you squat down and exhale during the leg extension and twist.
Focus on maintaining balance and control, particularly during the leg extension and torso twist.
Start with a small number of repetitions (e.g., 5-10 per side) and increase gradually as you become more comfortable with the movement.
Squat to Leg Extension & Torso Twist FAQs
What muscles does the Squat to Leg Extension & Torso Twist work?
The Squat to Leg Extension & Torso Twist mainly works the quads and glutes & hips, with help from the core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Squat to Leg Extension & Torso Twist?
None. The Squat to Leg Extension & Torso Twist is a bodyweight exercise, so you can do it anywhere.
Is the Squat to Leg Extension & Torso Twist 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 Squat to Leg Extension & Torso Twist go on?
It belongs on leg day in a push/pull/legs routine.
What are some Squat to Leg Extension & Torso Twist variations and alternatives?
Similar exercises include the Alternating Leg Lift Twist, Arm Torso Extension Twist, Band Squat Twist and Turn Deep-Squat.
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