Sway Squat
Sculpt your core & legs! The Sway Squat adds rotation to a classic squat, targeting your obliques for a stronger, more toned midsection.
The Sway Squat is a compound exercise that mainly works the core and quads, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Sway Squat Muscles Worked
Primary
Obliques; Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Sway Squat Variations and Alternatives
How to do the Sway Squat
Begin in a standing position with your feet shoulder-width apart and your arms extended straight out in front of you at shoulder height.
Lower your body into a squat position, bending at the knees and hips, keeping your back straight and your heels flat on the ground.
As you lower down, rotate your upper torso to one side, keeping your arms parallel to the ground.
Keep the rotation of your torso controlled and consistent with the depth of your squat.
Twist from your core, engaging your oblique muscles as you rotate.
Hold the squat and the twist for a moment to ensure proper form and muscle engagement.
Return to the center as you push through your heels to rise back up to the starting position.
Repeat the squat and twist to the opposite side on the next repetition.
Perform the desired number of repetitions, alternating sides each time.
Safety and Tips: - Keep your chest up and do not round your back as you squat. - The depth of the squat should be determined by your flexibility and comfort level; do not compromise form for depth. - The twist should come from the core, not the shoulders or arms. - Move in a controlled manner to maximize engagement of the target muscles and reduce the risk of injury. - Ensure that your knees do not collapse inward and that they are in line with your toes throughout the movement.
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Sway Squat FAQs
What muscles does the Sway Squat work?
The Sway Squat mainly works the core and quads, with help from the glutes & hips. The main muscles are the obliques and quadriceps femoris.
What equipment do you need for the Sway Squat?
None. The Sway Squat is a bodyweight exercise, so you can do it anywhere.
Is the Sway 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 Sway Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Sway Squat variations and alternatives?
Similar exercises include the Band Squat Twist, Barbell Lunge Twist, Bodyweight Wood Chop Squat and Burpee Twist.
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