The Semi Squat Jump is an explosive plyometric exercise that targets the legs, particularly the quadriceps, hamstrings, and glutes. This exercise helps to improve lower body strength, power, and vertical jump height.
Muscle Groups:
Muscles:
How to perform
To perform a Semi Squat Jump, follow these step-by-step instructions:1. Stand with your feet shoulder-width apart and your arms by your sides.
2. Lower your body into a half squat position by bending your knees and pushing your hips back as if you are sitting in a chair.
3. Keep your chest up, back straight, and gaze forward.
4. Explosively push through your feet to jump up as high as you can.
5. As you jump, swing your arms upward to help propel you higher.
6. Land softly back in the semi squat position, absorbing the impact with your legs.
7. Immediately go into the next repetition by explosively jumping back up.
8. Repeat for the desired number of repetitions or time.
To make this exercise more challenging, you can increase the height of your jumps, add resistance by holding dumbbells, or perform the exercise at a faster pace. Make sure to warm up before performing this exercise and cool down afterwards to prevent injury.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.