The squat is one of the basic exercises. The pressing movement performed here should be included in some form in every leg workout. It mainly trains the buttocks and the front of the thighs, but the remaining muscles of the legs are also used for stabilization. By working so many muscles at the same time, the cardiovascular system is also boosted. The jump squat also trains the speed strength of the legs.
Stand with your feet shoulder-width apart and point your toes slightly outwards. Keep your arms stretched horizontally forwards.
2
Lower your bottom down slowly and in a controlled manner by bending your hips and knees. Go down until your thighs are approximately parallel to the floor. Keep your back straight and as upright as possible. Breathe in as you do this.
3
Push your bottom up powerfully and explosively by fully extending your hips and knees and jump vertically upwards. As you jump up, simultaneously bring your arms down to your sides. Breathe out and then land on both feet again.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Engage your core muscles and buttocks and keep your back straight throughout the exercise. Shift your weight centrally over your feet. Not too much on your toes or heels. Try to keep your upper body as upright as possible throughout the entire movement. Even in the lowest position.
As you go down, push your knees forward in a line over your feet (i.e. slightly outwards). Go down until your thighs are approximately parallel to the floor.
Make sure that you maintain your body tension in the air and then land safely.
TIP: To make the exercise more difficult, you can fill a rucksack with weight and hang it around your neck.
Muscle groups
Primary
Gluteus Maximus
Thigh (quadriceps)
Secondary
Thighs (hamstrings)
Thigh (adductors)
Tertiary
Back extensor
Abs
Equipment
Body weight
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
