Do you have hops?! lol.
No I am kidding, but seriously, do you have hops? If so this is one exercise that will test that but no worries, no competition. If you don’t have hops, this is still a good exercise for you to implement into your regular routine to have some variation and working on different muscle groups, not mention explosion.
From watching the video that I provided you, you would assume this exercise is “easy” and doesn’t take much to do, but let me correct you by saying, form and technique is needed if you want to avoid injuries. It is also assumed that like Scott, I have a 6 pack and women probably gawk at me and men envy me or the other way around, but I hate to disappoint you, I actually look better than this dude Scott and my hops carry me to the next planet. LOL. #sarcasm
How do you perform a “Jump Squat”?
- You can either choose to cross your arms over your chest or do what Scott is doing and hold your hands together, OR you can put your hands behind your head, whatever works best for you. – typically just hold my hands like Scott.
- Position feet at shoulder width apart, with back straight and head up – don’t want a rounded back
- Keeping your back straight and chest up, you will squat down as you inhale, until your upper thighs are lower to the floor,
- Using the ball of your feet, jump straight up into the air as high as possible, using your thighs as “springs” (exhale during this portion of the movement)
- When you touch the floor again, immediately squat down and jump again
- Repeat for the recommended repetitions.
Why should I “jump squat”?
- Develop explosive power
- Increase your heart rate
- Builds strength
- Helps with weight loss
- Maintains mobility and balance
- Can be used as a plyometric exercise, which can help reduce injuries if done correctly.
- works on the quads, hamstrings, core, glutes and lower back
Make your Jump squat more challenging:
- Use dumbbells
- wear a weight vest
- do more reps
- use a barbell – although this is more advanced and not recommended if you have no experience, people tend to have too much weight and end up hurting their joints when using the barbell
- The use of a sandbag
- Medicine balls
For beginners, using the TRX can be helpful and be a little easier to manage a jump squat, I have found that in my opinion, jump squats were easier using the TRX. Again, this is an exercise you will want to consult with your doctor before performing. I hope you have all enjoyed learning about the jump squat, feel free to share this!
Your fitness blogger,