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.