Jump Squat

Jump Squat is an explosive bodyweight exercise that trains the legs, glutes, and core while also improving your conditioning. By adding a jump to a traditional squat, you increase the intensity and challenge your muscles even more. Jump Squats are excellent for both strength training and conditioning, making them ideal for HIIT programs.

Correct form and technique

Follow these steps to perform a correct Jump Squat:

  1. Start with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Lower yourself into a squat position by bending your knees and pushing your hips back, as if you are sitting down on a chair.
  3. Keep your chest up and your back straight as you go down into the squat.
  4. When you reach the bottom of the squat, explode off the ground and jump as high as you can.
  5. Land softly on your feet, and go directly into the next squat without pausing.

Perform Jump Squats at a controlled pace, and make sure to land lightly to minimize the impact on your knees.

Common mistakes

Here are some common mistakes that often occur during Jump Squats:

  • Knees collapsing: Many allow their knees to collapse inward during the squat. Make sure to keep your knees in line with your toes as you go down and jump up.
  • Landed too hard: Ensure to land softly on your feet to avoid unnecessary strain on the joints. Focus on slightly bending your knees during landing.
  • Poor posture: Keep your chest lifted and your back straight. Avoid rounding your back, as this can lead to injuries.
Variations and modifications

Here are some variations of Jump Squat you can try to adjust the difficulty level:

  • Beginner: Start with regular squats and add small jumps to build strength for larger jumps later.
  • With weights: Hold a kettlebell or barbell in front of your chest to increase resistance and make the exercise more challenging.
  • Jump Squat with pause: Add a short pause of 1-2 seconds at the bottom of the squat to improve control and stability.

Reps and sets

For Jump Squats, it is recommended to perform 3 sets of 10-15 repetitions. You can also use them as part of a HIIT circuit to maximize fat burning and strength development.

Breathing tips

Inhale as you lower into the squat, and exhale forcefully as you jump upward. This breathing rhythm helps maintain a steady energy output and supports your explosive power.

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