Squat jumps, online dating, and eating veggies are all referred to be “necessary evils” for a reason. Adding air to a squat makes an otherwise acceptable motion completely exhausting—while also helping to fire your heart and develop your backside at the same time. Squat jumps work your legs, glutes, and lungs all at the same time. It’s painful, but it’s also effective.
How To Do A Squat Jump
Stand with your feet slightly wider than shoulder width apart and your toes turned out slightly. With your weight in your heels, a proud chest, knees tracking over toes, and a neutral spine, squat down. Squeeze your buttocks tight and drive hard through your legs and heels as you launch straight up, pelvis forward, pushing off your toes at the very last second of contact with the floor. Land lightly, then immediately begin your second squat with the momentum gained from landing. That counts as one rep.
Reps/Sets: If you’re training for speed and power, keep the reps and sets short (three to four sets of five or fewer reps, with each leap striving for maximum height). Aim for time (15, 30, or 45 seconds of squat jumps) coupled with other bodyweight, aerobic, or strength-based activities as part of a larger exercise for overall conditioning.
One aspect to consider when determining how many reps to strive for is: Your last squat leap should be equally as tight as the first. If your form begins to falter, you’ve reached your limit and it’s time to move on to another exercise.
Changing the depth of your squat is the most important aspect in making squat leaps easier or tougher. “Deeper squats engage more muscles, yet quarter-squat depth allows for better athletic explosiveness and efficient jumping,” Go deep for low reps, but keep to shallower squats for greater lift off if you’re going for an AMRAP (as many reps as possible) in 30 seconds.
The Benefits Of Squat Jumps
It’s effective at making your glutes, legs, and lungs burn after only a few reps, Furthermore, the action “integrates pure leg force into a conditioning motion using only your bodyweight.”
Make Squat Jumps Part Of Your Workout
Stick to completing sets of squat jumps once or twice a week because it’s a plyometric activity that’ll stress your system. It’s simple to include the move into any HIIT programme for both strength and conditioning training; combine it with other bodyweight exercises like hill sprints, split jumps, and pushups for a quick at-home workout. Or, in between sets of heavy lower-body weighted motions like sumo squats, do some squat hops.