Home Gym Exercises180 Jump Squat
(4.44)
through 9 votes
through 9 votes
| muscles: | Quadriceps , Hamstrings , Calves , Glutes |
|---|---|
| auxiliary muscles: | Lower Back , Rectus Abdominis , Obliques , Adductors , Abductors |
| required: | Doable Without Equipment And Weights |
| optional: | Dumbbell, Dumbbells (2), Kettlebell, Kettlebells (2), Weight Cuffs |
| fitness level: | Normal |
| exercise type: | Strength, Plyometrics, Cardio |
| Variations available (31) |
General And Specifics
- this is a harder variation Jump Squat, it additionally targets on the hip musculature, which stabilize the posture
- it easily builds up muscles in the thighs and burns fat
Starting Position
- stand upright
- the feet are hip width away
Correct Execution
- bend the knees and bring the arms back
- now stretch the legs and bring the arms in front of your body to gain momentum
- make sure that you push back the buttocks and the knees do not protrude the toes
- push yourself off the ground explosively and turn 180 degrees while you are in the air
- absorb the energy of the jump with a soft landing
- bend the knees again and go on to the next jump
- the body weight is on the balls
- do several jumps
tip for the workout
- impede the leg workout by using additional weights like kettlebells, dumbbells or weight cuffs