U Squat
Squat low *and* move! The U Squat adds a lateral movement to your squat, challenging your stability and glutes.
The U Squat 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.
U Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Obliques
U Squat Variations and Alternatives
How to do the U Squat
Start by standing with your feet shoulder-width apart, toes slightly turned out.
With your chest up and your core engaged, cross your arms in front of your chest.
Begin the movement by shifting your hips back as if you were going to sit in a chair.
As you bend your knees to lower into the squat, move laterally to your right, tracing a U-shape with your movement pattern.
Continue to squat down until your thighs are parallel to the ground, while still moving to your right.
Once you reach the bottom of your squat, reverse the movement, tracing the U-shape back to the left to rise back to the starting position.
Make sure to push through your heels and squeeze your glutes as you stand.
Continue alternating the movement to the left and right for the desired number of repetitions.
Keep your movements controlled and fluid throughout the exercise.
Ensure to warm up before performing U Squats and choose a repetition and set range that matches your fitness level. Perform this exercise with proper form to prevent injury and maximize effectiveness.
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U Squat FAQs
What muscles does the U Squat work?
The U Squat 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 U Squat?
None. The U Squat is a bodyweight exercise, so you can do it anywhere.
Is the U 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 U Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some U Squat variations and alternatives?
Similar exercises include the Duck Walk, Hindu Squat, Narrow to Normal Squat and Prisoner Get Up.
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