Description

Jumping squats are an explosive strength exercise that trains the leg muscles, glutes and core. This exercise combines the movement of a squat with a jump, which not only strengthens the muscles, but also increases the heart rate and improves overall endurance.

Exercise

Jumping Squats

Type: Bilateral Rest: 120s Equipment: Körpergewicht

Tutorial

1

Stand upright with your feet shoulder-width apart. Your toes can point slightly outwards.
2

Keep your arms at your sides or in front of your body to support your balance.
3

Lower your body into a squat by pushing your hips back and bending your knees.
4

Keep your upper body upright and make sure that your knees do not extend beyond your toes.
5

Lower yourself until your thighs are parallel to the floor or as low as you can.
6

Push through your heels and activate your legs as you jump explosively upwards.
7

Extend your arms upwards to generate momentum and maximize your jump height.
8

Land gently on your feet by bending your knees slightly and keeping your upper body upright.
9

Immediately move on to the next squat to maintain the flow of the movement.

Tip

Make sure that your feet are shoulder-width apart and that your back remains straight throughout the movement. Land gently on your feet to minimize impact on the joints and avoid injury. perform the exercise explosively, but make sure you maintain control of the movement. Inhale when you squat and exhale when you jump.

Muscle groups

Primary

Thigh

Secondary

Gluteus Maximus

Tertiary

—

Equipment

Body weight

Description

Jumping Squats

Tutorial

Muscle groups

Equipment

Dein Fokus zählt. Deine Privatsphäre auch.

Dein Fokus zählt.
Deine Privatsphäre auch.