Staggered Squat to Lateral Tap
The Staggered Squat to Lateral Tap is a compound exercise that mainly works the glutes & hips, hip abductors (outer thighs) and quads, with help from the hamstrings. You'll need: resistance bands.
Required Equipment
Staggered Squat to Lateral Tap Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius); Quads (quadriceps femoris)
Secondary
Hamstrings
How to do the Staggered Squat to Lateral Tap
Setup
Place a resistance band around both legs, positioning it just above your knees. Stand with feet slightly wider than shoulder-width apart.
Staggered Position
Shift one foot slightly behind the other, keeping most of your weight on the front leg. Maintain a small bend in the knees.
Squat Movement
Drop into a controlled squat, pushing your hips back as if sitting in a chair. Keep your chest lifted and your core engaged, ensuring the knees push against the band resistance to stay in line with your toes.
Lateral Tap
As you stand back up from the squat, immediately extend the back leg out to the side, tapping your toes on the floor. Maintain tension on the band throughout the movement.
Return
Bring the leg back to the staggered starting position and lower immediately into the next squat. Keep the movement fluid and controlled.
Staggered Squat to Lateral Tap FAQs
What muscles does the Staggered Squat to Lateral Tap work?
The Staggered Squat to Lateral Tap mainly works the glutes & hips, hip abductors (outer thighs) and quads, with help from the hamstrings. The main muscles are the gluteus maximus, gluteus medius and quadriceps femoris.
What equipment do you need for the Staggered Squat to Lateral Tap?
Resistance bands.
Is the Staggered Squat to Lateral Tap 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 Staggered Squat to Lateral Tap go on?
It belongs on leg day in a push/pull/legs routine.
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