Jump squats are a high-intensity plyometric exercise that work the lower body, particularly the quadriceps, hamstrings, and glutes. This exercise also helps improve explosive power, cardiovascular fitness, and overall lower body strength.
How to perform
Here are step-by-step instructions for performing jump squats:1. Start by standing with your feet shoulder-width apart, toes slightly turned out.
2. Lower your body down into a squat position, keeping your chest up and core engaged. Make sure your knees are in line with your toes and your weight is on your heels.
3. As you reach the bottom of the squat, explosively jump up as high as you can.
4. Land softly back into the squat position, absorbing the impact by bending your knees and hips.
5. Immediately go into the next squat jump, focusing on explosiveness and height with each jump.
6. Perform the desired number of repetitions, typically 10-15 for beginners and up to 20 for more advanced individuals.
7. To make the exercise more challenging, you can hold a dumbbell or kettlebell at chest level or increase the speed and height of your jumps.
8. Remember to keep your movements controlled and maintain proper form throughout the exercise to avoid 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.