Primary muscles: Glutes, hip flexors, quads
Secondary muscles: Abs, calves, hamstrings, lower back
Equipment: No equipment
Jump Squat Instructions
1. Stand with your feet shoulder-width apart and the toes pointing slightly outward.
2. Bend your knees pressing your hips back as if you were going to sit back on a chair.
3. Pushing through the heels, jump straight up.
4. Land with your knees slightly bent and go back into the squat position.
5. Repeat until the set is complete.
Proper Form And Breathing Pattern
Keep your breathing pattern as natural as possible and exhale as you jump. Maintain your back in alignment by keeping your chest up and your hips back. Don’t let the knees extend beyond the toes, put the pressure on the heels of the feet, and jump. To absorb the impact land softly, on your toes and balls of your feet, with your knees slightly bent.
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Exercise Benefits
The jump squat is a high-impact, full body exercise that you can add to your cardio routine to help build strength, speed and increase aerobic fitness. This exercise activates your lower body and helps to tone your legs and glutes.
Jump Squat Demonstration
Sets And Reps
You should do the jump squat right after a simple warm up exercise like jump rope or run in place. Start with 1 set of 8 to 15 repetitions and check your posture regularly, making sure to always keep perfect form.
Calories Burned
To calculate the number of calories burned doing jump squats, enter your weight and the duration of the exercise:
Related Full Body Exercises
Try these other full body exercises to get your heart rate up and burn even more calories:
Stutter steps
Flutter kick squats
Dumbbell thrusters
Squat thrust
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