Alien Squat
Alien Squat is a unique and dynamic exercise that challenges the lower body and core. It involves starting in a wide stance with the toes slightly pointed out and the knees slightly bent. The hands should be placed on the hips to keep the body stable while the neck and back remain straight. The exercise is performed by pushing the hips and butt back, pushing through the heels, and then jumping straight up while simultaneously kicking each leg outward at a 45 degree angle. After landing back in the starting position, the exercise is repeated for the recommended amount of repetitions or time.
Type:
Plyometrics
Muscles Used:
Quadriceps
Level:
Beginner
Equipment:
Body Only
Benefits Of This Exercise
- Strengthens the lower body muscles including the quads, hamstrings, calves, and glutes.
- Improves balance and stability.
- Increases agility and coordination.
- Improves core strength and posture.
- Enhances cardiovascular endurance.
- Boosts overall body strength and power.
- Improves flexibility and range of motion.
Step by Step Instructions For Alien Squat
- Start by positioning your legs with a wide stance. Your toes should be slightly pointed out and your knees slightly bent. Rest your hands on your hips and make sure to keep your neck neutral and maintain a straight back. This will be your starting position.
- Begin the exercise by descending into a half squat. Push your hips and butt back, keeping your back straight. Then, push through your heels and jump straight up into the air.
- While you are in the air, kick each leg outward at a 45 degree angle. This will engage your leg muscles and help with balance.
- As you come back down, land softly on the ground with your feet in the starting position. Make sure to absorb the impact by bending your knees slightly.
- Repeat the jump and kick movement for the recommended amount of repetitions or time. Remember to maintain proper form and control throughout the exercise.
Warm Up Tips
- Start with a light warm-up exercise such as jogging in place or jumping jacks to get your heart rate up and increase blood flow to the muscles.
- Perform some dynamic stretches for the lower body, such as leg swings or hip circles, to help loosen up the hips and improve mobility.
- Do a few sets of bodyweight squats to warm up the leg muscles and prepare them for the Alien Squat movement. Focus on maintaining proper form and gradually increasing the depth of the squat as you warm up.
- Perform some hip openers, such as standing hip circles or glute bridges, to further activate the muscles in the lower body and improve flexibility.
- Finish your warm-up with a few jumping exercises, such as squat jumps or tuck jumps, to simulate the explosive movement of the Alien Squat and prepare your body for the jumping component.
Alien Squat Safety Tips
- Warm up before attempting the Alien Squat to prepare your muscles and joints for the exercise.
- Make sure to maintain proper form throughout the exercise to avoid injury. Keep your legs in a wide stance with the toes slightly pointed out and the knees slightly bent. Rest your hands on your hips and keep your neck neutral and back straight.
- Start with a half squat before jumping to reduce the impact on your joints. Descend by pushing your hips and butt back, then push through your heels to jump straight up.
- As you jump, kick each leg outward at a 45-degree angle. This movement challenges your core and lower body, so ensure you have enough strength and stability before attempting it.
- Land softly and with control to minimize the impact on your joints. Aim to land back in the starting position with your legs wide and knees slightly bent.
- Start with a lower number of repetitions or time and gradually increase as you become more comfortable and confident with the exercise.
- If you experience any pain or discomfort during the exercise, stop immediately and consult a fitness professional or healthcare provider.
- Listen to your body and take breaks as needed. Don’t push yourself too hard, especially if you’re a beginner.
- Stay hydrated throughout your workout and remember to breathe properly during the Alien Squat.
- Always consult with a qualified fitness professional before attempting
Incorporating Into Other Workouts
One way to incorporate Alien Squats into a workout routine is by adding them as a lower body exercise. Here's an example of how it can be included in a workout:
1. Warm up: Start with a few minutes of light cardio, such as jogging or jumping jacks, to get your heart rate up and your muscles warm.
2. Strength training circuit: Alien Squats can be included as one of the exercises in a circuit that targets the lower body. Here's an example circuit:
- Squats: Perform 10-12 reps of traditional squats, focusing on proper form and depth.
- Lunges: Complete 10-12 reps of lunges on each leg, alternating sides.
- Alien Squats: Perform 8-10 reps of Alien Squats, focusing on explosive power during the jump.
- Deadlifts: Complete 10-12 reps of deadlifts, using weights that challenge your muscles but still allow for proper form.
- Repeat the circuit 2-3 times, resting for 1-2 minutes between each round.
3. HIIT workout: Alien Squats can also be incorporated into a high-intensity interval training (HIIT) workout. Here's an example HIIT workout:
- Warm up: Perform 5 minutes of light cardio, such as jogging or cycling.
- Circuit 1: Perform 40 seconds of Alien Squats, followed by 20 seconds of rest. Repeat this circuit 4 times.
- Circuit