The Bodyweight Drop Jump Squat is a plyometric exercise that helps to improve lower body strength, power, and explosiveness. This exercise is considered to be more advanced, so proper form and technique are crucial to prevent injury.
How to perform
Step-by-step instructions for the Bodyweight Drop Jump Squat:1. Start by standing on a raised platform, such as a box or step, with your feet shoulder-width apart.
2. Lower yourself into a squat position, keeping your chest up, back straight, and knees tracking over your toes.
3. Explosively jump off the platform, pushing through the balls of your feet and extending your hips, knees, and ankles.
4. As you land back on the ground, immediately squat down to absorb the impact with your knees bent and chest up.
5. Once you land, quickly explode back up into another jump, repeating the movement for the desired number of repetitions.
6. Remember to land softly and quietly to avoid unnecessary impact on your joints.
7. Perform the exercise with control and precision, focusing on the explosive power generated during the jump and the strength required to absorb the impact as you land.
8. Start with a lower platform height and gradually increase the height as you become more comfortable with the exercise.
9. Perform 3-4 sets of 8-12 repetitions, resting for 1-2 minutes between sets.
It is important to warm up properly before performing the Bodyweight Drop Jump Squat and to listen to your body to avoid overexertion. Additionally, if you have any existing knee or ankle issues, it is recommended to consult with a fitness professional before attempting this exercise.
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.