Jump Squats

Equipment required

NO EQUIPMENT

Primary muscle group(s)

Glutes & Hip Flexors, Quadriceps

Secondary

Abs, Calves, Hamstrings

1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
4. Keep your back straight at all times.
5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
6. Pause for a count of one.
7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
8. At the same time extend our arms out above you.
9. Land with your knees slightly bent to absorb the impact.
10. Repeat

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Related exercises to discover

Dumbbell Squats

Bosu Ball Single Leg / Pistol Squats

One-Arm Kettlebell Push and Press

Jump squats is a gym work out exercise that targets glutes & hip flexors and quadriceps and also involves abs and calves and hamstrings. Refer to the illustration and instructions above for how to perform this exercise correctly. Dumbbell squats, bosu ball single leg / pistol squats and one-arm kettlebell push and press are related exercise that target the same muscle groups as jump squats. Visit our directory for more exercises.