When it come to squats, they are a pretty exercise to master, but when you add in a jump in between reps, it gets interesting! This exercises certainly separates the men from the boys!
Read our ‘How to do a Jump Squat’ blog to spice up your HIIT routine today.
The Jump Squat.
A Jump Squat is a lower body exercise that targets the glutes, hips, hamstrings,quadriceps an the cardio vascular component of fitness too!. The calf muscles also works in this exercise. The Jump squat falls into the realms of plyometric training, which is explosive movements. this will train your muscles slightly differently as alternate muscles fibres will be used here!
This exercise can be completed using just bodyweight so it can be done anywhere and can easily be included in your HIIT workouts, it also has a number of variations so you can make it harder, the stronger you get.
- Start Position—Stand with your feet shoulder width apart and place your fingers on your temples. Pull your elbows back and stick your chest out.
- Execution—Push your hips back and with keeping your knees in line with your toes, drop down until your thighs are parallel with the ground. Keep your core tight and your back straight through the whole movement. Pause at the bottom and explode upwards, leaving the floor. Land with your knees bent and drop immediately back down in to the next repetition.
Making the Jump Squat easier
Jump Squats are hard exercises, you may struggle with the landing or the explosiveness, if you do, then follow this small variation to help you build perfect form.
jump Squat small Clearance:
This is a pretty simple change to the main exercise. perform the exercise as you would normally, but only clear the floor my an inch or two. This allows you to get your balance right. and not stress your muscle or joints too much.
Jump Squat Variations:
Like we said earlier, the Jump Squat is a simple body weight exercise designed so you can get the maximum amount of reps out of a set. But, if you want to make this exercise harder, then try our variations out for size.
- Pulse Jump Squat- Another simple tweak in the original exercise. Perform the Jump Squat, as you would, but instead of extending your legs at the top of the rep, stay low, half way up in fact and drop back down. This will create some incredible tension in your quads that will burn!
Want to take your fitness to the next level? Then sign up to BodyFit PRIME – The 7 day anywhere, anytime workout program for busy people.