Primary Muscle Group: Legs
Secondary Muscle Group: Abdominals
Equipment Needed: None
The Benefits of Jumping Squat
Jumping Squats are the plyometric version of the standard squat. They are also commonly referred to as ‘Squat Jumps’. Jumping squats are explosive and work your leg muscles which makes them great for toning your legs, bum and abs whilst also improving your balance and body strength. Many people add this to their HIIT Routine HIIT routine because it’s a great exercise for increasing your heart rate and targeting those stubborn body fat areas when combined with a good healthy diet, such as the ‘Flexible Eating Diet’.
If you are looking for ways to get in fit and incorporate the Jumping Squat into one of your workouts then you should check out our Free Workout Plans and our Premium Workout Plans.
The Risks of doing Jumping Squat
Like most plyometric exercises, if you land incorrectly when doing a jumping squat, you do risk having joint pain. To prevent this or reduce the chances, you need to land with your legs slightly bent to reduce the impact on your knees.
So before giving Jumping Squats a go, here's exactly how to do them without risking pain or injury.
How To Do Jumping Squat
1. Stand straight with your feet shoulder-width apart, hands by your side, chest up, shoulders rolled back, chin up, and looking straight ahead.
2. Push your glutes out, bend your knees, and squat down or assume a sitting position. Your knees should not overshoot your toes. Bend slightly forward to prevent your lower back from curving and getting hurt. (as you would during a normal squat)
3. Bring your palms together as you squat down.
4. While getting up, propel your body upwards and jump. Throw your hands down to generate force. (this is the plyometric part of the exercise)
5. Land gently on the floor and squat down. Bring your palms together, making sure your knees are not caved in (this causes injury) and not overshooting your toes.
For Perfect Technique
• Always land with your knees bent to avoid any injury to your knees and lower back!
• Use your arms to generate momentum during the movement
• You can use a wider stander to focus on targeting your glute muscles.
Once you have mastered the Jumping Squat exercise you can try alternative exercises that target the similar muscle groups such as;
How To Do Side Lunges
1. Start with your feet shoulder-width apart, toes pointed straight forward.
2. Step out with your right foot as wide as possible and point this toe outwards slightly.
3. Engage through the right heel as you drop your hips down and back while keeping the left leg straight, stretching the groin on the left leg and keeping both soles of the feet on the ground and toes pointed straight forward.
4. Push up off your right heel to bring yourself back to the full standing start position & that’s one rep complete.
How To Do A Single Leg Squat
1. Start by standing on one leg with your foot pointing straight ahead and the knee of the other leg slightly bent OR you can rest this foot on a chair or platform.
2. You can have your arms extended in front of you for balance or kept at your sides.
3. Roll your shoulder blades back and keep your back straight.
4. Keep your weight cantered over the ball of your foot, your upper body erect, and your head facing forward.
5. Raise the non-supporting foot from the floor slightly or keep it resting on the chair of platform.
6. Lower to a squat position, keeping the knee of the supporting leg cantered over the ball of the foot.
7. Start with shallow squats and work your way closer to the ground as you get stronger.