squat-jump
Stand with feet shoulder-width apart, toes slightly turned out, and chest up. Lower into a squat by pushing your hips back and bending your knees until your thighs are at least parallel to the floor.
- Equipment
- No Equipment
- Difficulty
- Advanced
- Focus Area
- Legs
- Injury risk
- Low
Primary muscles
- Quadriceps
- Gluteus Maximus
- Hamstrings
Secondary muscles
- Gastrocnemius
- Soleus
- Erector Spinae
- Rectus Abdominis
Target muscles
- legs
- glutes
- hips
- abs
How to perform
- 1
Stand with feet shoulder-width apart, toes slightly turned out, and chest up.
- 2
Lower into a squat by pushing your hips back and bending your knees until your thighs are at least parallel to the floor.
- 3
Explosively drive through your feet, extending your hips, knees, and ankles to jump vertically off the ground.
- 4
Land softly on the balls of your feet, immediately bending your knees and hips to absorb the impact, returning to a squat position.
- 5
Maintain a neutral spine and engaged core throughout the entire movement.
Safety & form
Train smart. Read these notes before adding heavy load.
