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 your feet hip-width apart and your chest up.
- 2
Lift one leg and cross its ankle over the opposite thigh, just above the knee, creating a 'figure four' shape with your legs.
- 3
Keep your back straight and core engaged as you hinge at your hips and bend your standing knee, lowering your body as if sitting into a chair.
- 4
Lower until you feel a stretch in the glute of your crossed leg or your standing thigh is parallel to the floor, ensuring your standing knee tracks over your toes.
- 5
Push through the heel of your standing foot to extend your leg and return to the upright starting position.
- 6
Complete all repetitions on one side before switching legs, or alternate sides as desired.
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.
