Alternating Bodyweight Squat to Knee Tap
Level up your leg day with this functional mobility burner. This squat variation builds lower-body strength and core stability through a controlled, alternating kneeling transition.
Instructions
How to Perform
Starting Position: Stand with feet shoulder-width apart, keeping your chest lifted and your core engaged.
The Squat: Initiate the movement by pushing your hips back and down as if sitting in a chair, keeping your weight on your heels while maintaining a neutral spine.
The Transition: From the bottom of the squat position, maintain your squat as much as possible while dropping one knee down to the mat, followed by the other, transitioning into a kneeling position while keeping your core upright.
Returning Rep: Push through your legs to return to the standing upright position, then repeat the process, alternating the lead leg that touches the floor to ensure balanced muscle engagement.
Key Tips
Keep your chest high throughout the transition.
Use controlled movements rather than dropping abruptly onto the knees.
Engage your core to protect the lower back.