Jump Squat | 9America

Fitness Demo

Jump Squat

The jump squat is a plyometric exercise that targets the lower body, focusing on the quadriceps, glutes, and calves. It combines a traditional squat motion with an explosive jump, improving power and athleticism.

Muscles Targeted
- Quadriceps
- Glutes
- Calves
Technique
- Stand with feet shoulder-width apart.
- Squat down, keeping chest up and back straight.
- Explosively jump, extending hips and knees fully.
- Land softly and repeat.
Safety Tips
- Maintain proper form throughout.
- Land softly to reduce impact.
- Start with bodyweight and progress gradually.

Variations
- Weighted Jump Squat
- Box Jump Squat
- Single-Leg Jump Squat
Programming
- Include in lower body or full-body workouts.
- Start with 2-3 sets of 8-12 reps.
Benefits
- Improves lower body power and strength.
- Enhances athletic performance.
- Increases cardiovascular conditioning.