Squat Foot Touch (alternating)- Duo

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The squat foot touch (alternating)- duo workout is a bodyweight exercise that primarily engages the quads.

By using bodyweight, this exercise targets the quads as the main muscle group, avoiding overstating the effect on auxiliary muscles.

The movement involves squatting down and touching the opposite foot with the hand, alternating sides with each repetition.

With its focus on bodyweight and quad engagement, this exercise is effective for building lower body strength and stability.

Stand with your feet shoulder-width apart, toes pointed slightly outward.
Engage your core and keep your chest lifted as you bend your knees and lower into a squat position. Keep your weight in your heels.
As you squat down, reach your right hand down towards your left foot, keeping your left hand extended out to the side for balance.
Push through your heels and return to the starting position, standing tall.
Repeat the squat, this time reaching your left hand down towards your right foot, keeping your right hand extended out to the side for balance.
Continue alternating sides with each squat repetition, reaching down towards the opposite foot each time.
Perform the desired number of repetitions.

Focus on maintaining a strong and stable core throughout the exercise. Engage your abdominal muscles by drawing your belly button in towards your spine, and keep your back straight and upright. This will help to protect your lower back and ensure that the work is being done by your quads.
When performing the squat, make sure to keep your weight in your heels and push your hips back as if you’re sitting into a chair. This will help to activate your quads and prevent your knees from going too far forward, which could put unnecessary strain on your joints.
As you touch one foot to the ground, focus on keeping your weight evenly distributed between both legs. This will help to maintain balance and stability, while also ensuring that both quads are being equally engaged. Remember, it’s all about symmetry and building strength in both sides of your body.
Keep your chest lifted and your gaze forward throughout the exercise. This will help to maintain proper alignment and prevent your upper body from collapsing forward. By keeping your chest up, you’ll also engage your core muscles even more, giving you a stronger foundation for the exercise.
Don’t rush through the movement. Take your time and focus on the quality of each repetition. Lower yourself down into the squat position with control, and then press through your heels to return to the starting position.