AÂ FIT30 EXERCISE
Narrow-To-Wide Squats
Narrow-to-Wide Squats are a dynamic lower body exercise that combines two squat variationsânarrow squats and wide squats. This exercise targets different muscle groups, providing a comprehensive workout for the quadriceps, hamstrings, glutes, and inner and outer thighs.
HOWÂ TO
How do I do Narrow-to-Wide Squats?
- Begin standing with your feet close together, toes pointing forward.
- Lower your body into a squat by bending your knees and pushing your hips back. Keep your chest lifted, and engage your core.
- Push through your heels to rise back up to the starting position.
- Step your feet wider than hip-width apart, with toes pointed slightly outward.
- Lower your body into a squat, ensuring your knees track over your toes and your hips move back.
- Push through your heels to rise back up to the starting position.
- Continue alternating between narrow squats and wide squats for the desired number of repetitions.
TIPS
What are some tips for Narrow-to-Wide Squats?
- Perform the squats with controlled movements to engage the targeted muscles effectively.
- Keep your back straight, chest lifted, and knees in line with your toes to maintain proper form.
- Engage your core muscles throughout the exercise to stabilize your spine.
- Distribute your weight evenly on both feet and press through your heels as you rise from the squat.
- Inhale as you lower into the squat, and exhale as you rise back up.
MODIFICATIONS
How do I modify Narrow-to-Wide Squats?
Easier
- If you're a beginner or have mobility concerns, perform shallow squats, gradually increasing the depth as your strength improves.
- Hold onto a chair or use a wall for support while performing the squats to improve balance.
- Slow down the pace of the squats to focus on form and muscle engagement.
Harder
- To increase the intensity, hold onto dumbbells or kettlebells while performing the squats.
What are the benefits of Narrow-to-Wide Squats?
Glute Strength
Lower Body Strength
Endurance
A bodyweight30 workout
Where The Magic Happens
Complete 7 Rounds In 27:00
- High Knees (00:20)
- Jumping Jacks (00:10)
- Elbow Plank (00:30)
- Rest (00:20)
- Sprawls (00:10)
- Narrow-to-Wide Squats (00:30)
- High Knees (00:20)
- Rest (00:10)
- Elbow Plank (00:30)
- Rest (1:00)
Free
A jump30 workout
UnbeSHIBAble
Complete 4 Rounds In 26:20
- Freestyle Jump (0:15)
- Rest (0:10)
- Scissor Jump (0:15)
- Alternate Foot Jump (0:15)
- Rest (0:20)
- Side-to-Side Shuffle (0:15)
- Bodyweight Squats (0:15)
- Narrow-to-Wide Squats (0:15)
- Rest (0:20)
- Russian Twists (0:10)
- Mountain Climbers (0:15)
- Rest (0:15)
- Russian Twists (0:10)
- Cross Mountain Climbers (0:15)
- Rest (0:15)
- Freestyle Jump (0:15)
- Scissor Jump (0:15)
- Alternate Foot Jump (0:15)
- Rest (0:20)
- Freestyle Jump (0:15)
- Basic Jump (0:15)
- Rest (0:20)
- Squat Thrusts (0:15)
- Rest (1:00)
Free