Figure Four Squats
Muscle Groups: Glutes, Quads
Figure Four Squats focuses on Glutes, Quads, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Figure Four Squats with proper form and technique.
- 1
Stand tall with feet shoulder-width apart.
- 2
Cross your right ankle over your left thigh, bending your left knee slightly as you lower your body into a squat, keeping your chest up.
- 3
Push through your left heel to return to standing, and then switch legs, repeating the movement on the other side.
Tips for Success
These tips will help you perform Figure Four Squats safely and effectively while maintaining proper form.
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Keep your chest lifted and back straight to avoid strain.
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Lower down slowly and control the movement to maintain balance.
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Avoid letting your knees go past your toes to protect your joints.
Secondary Muscles
While Figure Four Squats primarily targets Glutes, Quads , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Figure Four Squats, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Figure Four Squats, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
