How to do Jump Squats


    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

    1. Stand tall with your feet hip width apart. 
    2. 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. 
    3. At the bottom of your squat push your feet into the ground to explode up. Pushing through your toes. 
    4. When you land do so with your knees slightly bent and go back into the squat again. 
    5. Repeat for the desired sets and reps or time span.

    Muscles Used

    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. 

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    About the Author

    Charlotte Wilson
    My name is Charlotte Wilson and I am a writer specialising in fitness and nutrition. I am extremely passionate about both of these things due to personal experiences. I have had a significant weight loss journey which also helped me to build a healthy relationship with food and exercise, which is something I now aim to share through my writing. I want my articles to help others build a healthy relationship with food and exercise and step away from yoyo dieting, diet fads and unsustainable exercise. I am a big believer in eating food to fuel you that you enjoy, but making sure it is still nutritious, and doing exercise that makes you feel good physically and mentally.

    asante Wellbeing does not provide medical advice, diagnosis, or treatment. Any information published on this website or on our branded channels is not intended as a substitute for medical advice. You should always consult a medical professional who can advise you on your own circumstances.


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