---
title: "In and Out Squats"
description: "Stand tall with your back straight, feet shoulder-width apart, and clasp your hands in front of your chest."
locale: en
slug: in-and-out-squats
url: "https://hi.fitness/exercises/in-and-out-squats"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Glutes","Hamstrings"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/ba43e88f-in-and-out-squats.mp4"
updatedAt: 2026-09-14T20:59:30+00:00
---
# In and Out Squats

Stand tall with your back straight, feet shoulder-width apart, and clasp your hands in front of your chest.

## How to do it

1. Stand tall with your back straight, feet shoulder-width apart, and clasp your hands in front of your chest.
2. Lower your hips, jump up and land into a squat position with your knees bent, thighs parallel to the floor, and feet placed wider than your shoulder width.
3. Then lower your hips again, jump up, and land into a squat position with your knees bent, thighs parallel to the floor, and feet placed hip-width apart this time.
4. Repeat by jumping in and out alternately.

## Form tips

- Land softly on your forefeet to reduce impact on your joints.
- Ensure your knees are aligned with your toes when you squat to avoid strain.
- Move quickly but with control to maximize the effectiveness of the exercise and prevent injury.

## Similar exercises

- [Bulgarian Split Squat](https://hi.fitness/exercises/bulgarian-split-squat) - Quads · Bench
- [Wall Sit Bodyweight](https://hi.fitness/exercises/wall-sit-bodyweight) - Quads · Other
- [Wall Squat Bodyweight](https://hi.fitness/exercises/wall-squat-bodyweight) - Quads · Other
- [Box Jump Squats](https://hi.fitness/exercises/box-jump-squats) - Quads · Box
- [Dumbbell Bench Squat](https://hi.fitness/exercises/dumbbell-bench-squat) - Quads · Dumbbell
- [Assisted Pistol Squats](https://hi.fitness/exercises/assisted-pistol-squats) - Quads · Other
- [Wall Squat with Pause Bodyweight](https://hi.fitness/exercises/wall-squat-with-pause-bodyweight) - Quads · Other
- [Exercise Ball Wall Squat](https://hi.fitness/exercises/exercise-ball-wall-squat) - Quads · Stability ball