Jump squats are a great high intensity leg exercise to add into your at-home-workout routine. Just like the standard squat, this exercise forms the base of most lower body movements, especially those of an explosive nature.
Jump squats can be used as a stand alone exercise in HIIT workouts, as a quad activation move at the beginning of a workout or as a burn out at the end of a leg session.
How to do Jump Squats
- Stand tall with your feet hip width apart.
- Slightly hinge at the hips and push your bum to the floor. Aim to have your thighs parallel to the floor but everyone’s hip mobility is different, so if this isn’t possible just go as low as you can.
- At the bottom of your squat push your feet into the ground to explode up. Pushing through your toes.
- When you land do so with your knees slightly bent and go back into the squat again.
- Repeat for the desired sets and reps or time span.
Although the jump squat is predominantly a lower body movement, it does work involve core engagement.
The main lower muscles used are glutes, hamstrings, quads a calves.
However, it also recruits from the abs and lower back (spinal erectors).
This exercise can also be performed with a resistance band just above the knees for more glute involvement.