Step in & Out
Boost your heart rate and torch calories with Step in & Out. This high-energy cardio burst combines explosive agility with functional squats for a total-body burn. Low impact, high intensity!
The Step in & Out mainly works the quads and glutes & hips, with help from the calves / shins and hamstrings. No equipment needed: it uses just your bodyweight.
Step in & Out Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Upper Calf (gastrocnemius); Hamstrings
How to do the Step in & Out
Starting Position
Stand tall with feet together on a mat.
Keep your chest up, core engaged, and hands held comfortably in front of your chest.
The Movement
Out Phase: From the standing start, jump both feet outward simultaneously to a wider-than-shoulder-width stance.
Squat Phase: As you land, immediately lower your hips into a shallow squat, ensuring your knees track over your toes and your weight stays through your heels.
In Phase: Without pausing at the bottom, explode upward and jump your feet back together to the starting position.
Repeat: Continue jumping in and out rhythmically for your desired amount of time or reps.
Form Tips
Soft Landings: Maintain a soft landing to minimize impact on your joints.
Core Stability: Keep your abs braced throughout the entire movement to protect your spine.
Tempo: Focus on speed and rhythm; this is intended to be a high-intensity cardio movement.
Step in & Out FAQs
What muscles does the Step in & Out work?
The Step in & Out mainly works the quads and glutes & hips, with help from the calves / shins and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Step in & Out?
None. The Step in & Out is a bodyweight exercise, so you can do it anywhere.
Training calculators
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