Squat & Leg Lift
Squat & Leg Lift: Tone your legs and glutes with this dynamic exercise. Squat, then lift! Feel the burn!
The Squat & Leg Lift is a compound exercise that mainly works the hip abductors (outer thighs) and quads, with help from the core and back. No equipment needed: it uses just your bodyweight.
Squat & Leg Lift Muscles Worked
Primary
Hip Abductor (gluteus medius); Quads (quadriceps femoris)
Secondary
Deep Core (transverse abdominis); Boxer Muscle (serratus anterior)
Squat & Leg Lift Variations and Alternatives
How to do the Squat & Leg Lift
Begin in a standing position with your feet shoulder-width apart and hands in front of your chest for balance.
Lower your body into a squat by bending at the knees and hips, pushing your buttocks back as if sitting in a chair. Make sure to keep your chest up and your back straight.
Push through your heels to return to the starting position, but as you rise, shift your weight onto one leg.
With the weight still on that leg, lift the opposite leg out to the side, keeping it straight.
Hold the leg lift for a moment, then lower it back down as you transition directly into the squat again.
Repeat the squat and leg lift, alternating legs after each squat.
Be sure to control the movement through the full range of motion and maintain good posture throughout the exercise. Focus on keeping your core engaged to stabilize the body, especially during the leg lift portion.
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Squat & Leg Lift FAQs
What muscles does the Squat & Leg Lift work?
The Squat & Leg Lift mainly works the hip abductors (outer thighs) and quads, with help from the core and back. The main muscles are the gluteus medius and quadriceps femoris.
What equipment do you need for the Squat & Leg Lift?
None. The Squat & Leg Lift is a bodyweight exercise, so you can do it anywhere.
Is the Squat & Leg Lift 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 & Leg Lift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Squat & Leg Lift variations and alternatives?
Similar exercises include the Arm Leg Lift to Split-Squat, Bodyweight Squat to Front-Leg Raise, Elevated-Heel Squat and Bodyweight Supported Single-Leg Squat.
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