180 Jump Squat
(4.44)
through 9 votes
through 9 votes
![Human](http://media.homegym-exercises.com/muskel/mensch.png)
muscles: | Quadriceps![]() ![]() ![]() ![]() |
---|---|
auxiliary muscles: | Lower Back![]() ![]() ![]() ![]() ![]() |
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) |
![Starting Position Starting Position](http://media.homegym-exercises.com/training/180_grad_sprung_kniebeuge1hd.png)
![Execution - 1nd Step Execution - 1nd Step](http://media.homegym-exercises.com/training/180_grad_sprung_kniebeuge2hd.png)
![Execution - 2rd Step Execution - 2rd Step](http://media.homegym-exercises.com/training/180_grad_sprung_kniebeuge3hd.png)
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