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How do I do the Jump Squat?



Not every workout has to be too complicated. The difficulty of performing a movement is too often equated with overall effectiveness, which is not always the case.

This logic is especially true of jump squats, an incredibly useful exercise that serves as a building block for justice over any imaginable explosive lower body movement.

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You can do the movement yourself if you want a low-resistance, high-reward workout ̵

1; but this is just the beginning of your potential. Jump squats are essential for plyo moves such as boxing jumps, and their basic principles are found in more complicated multi-joint exercises such as Power Cleans.

Almost all of your core and lower body are involved in the simple movement; You will be recruiting your abdominals, glutes, hamstrings, and lower back to get it right. For the jump occupation, you only need yourself. But make sure you stand on a stable surface. Since you jump up, you do not want to give yourself the chance to slip or land awkwardly.

  Bodyweight Squat Jump

Men's Health

  • Stand hip-width apart with your legs.
  • Hinges on the hips to push the butt back and lower until the thighs are parallel to the floor. Then push your feet down to explode from the ground and jump as high as you can.
  • Let your knees bend 45 degrees when landing and then immediately crouch down and jump again.

    You can use multiple consecutive jump squats in HIIT bodyweight training or alone to add a cardio component to your lower body sessions. Try 3 to 4 sets of 15 reps with little rest in between, and you will definitely breathe heavily before you hit the third set.

    Or you can add a pause to improve the development of lower body strength with an isometric version of the snap.

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      Isometric Squat Jumping Ladder

    Men's Health

    Try to start three sets of 10 repetitions. When doing this variation on the turn, be sure to focus on pausing your quads and glutes before pushing off the ground to jump as high as possible.


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