Squat Jacks

General And Specifics

• train your adductors, abductors and the gluteus medius with this intensive exercise

Starting Position

• the feet are hip width apart
• bend the knees as in the regular Squat to 90 degrees
• keep the upper body as upright as possible
• the arms hang down at the sides and will help you to gain momentum
• the knees should not protrude the toes

Correct Execution

• push yourself off the ground, stay in the squat position (do not stretch the legs)
• open the legs, so that the feet are more than shoulder width apart
• absorb the energy of the jump, land in a position similar to the Sumo Squat
• make sure the knees do not protrude the toes and the upper body is upright
• afterwards, jump back to the hip width squat position
• do several swaps

tip for the workout

• if this is too easy to you, use weight cuffs