Alternating Squat & Teep

Step 1

Plant both feet on the floor shoulder-width apart. This is your starting position.

Step 2

Inhale and brace your core. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your torso remains as upright as possible.

Step 3

Exhale as you push through your feet and extend your legs. Just before you finish standing up, shift your weight to your right leg and extend your left leg forward in a kicking action, pushing through your heel and driving your hips forward. Staying balanced, inhale as you bring your foot back to return to the starting position.

Step 4

Repeat the same movement pattern of the squat followed by a teep (kick), this time using your right leg during the kicking action. You should feel the tension in your legs, hips and core throughout this exercise as you maintain control of the movement. Continue alternating between left and right sides for the specified repetitions or time.

Sweat logo
Sweat

A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

Upper Legs
Glutes
Beginner
No equipment
High Intensity

Ready to try a workout?

Sweat for less with 33% off annual plans

We have a feeling you’re going to love Sweat

Take 33% off with our Step Into Strength sale.