Workout: To do at home, in the gym or on the go
Wednesday, June 3, 2020
Jump squat, squat jump, whatever you want to call it, the goal remains the same!
This exercise is a simple one you can do at home, using only your body weight.
It strengthens the explosive aspect of the fast twitch muscle fibers in you’re the front of your thighs (the quadriceps), calves and buttocks (gluteus maximus).
It will also improve the strength of your legs and help you jump higher and run faster.
The jump squat can also be incorporated into high intensity training to improve cardiovascular fitness.
1. From a standing position, bend you knees and swing your arms back.
2. Don’t squat lower than your knees and, while bending at your hips and leaning slightly forward, keep your spine, neck and head aligned.
3. At the bottom of the squat position, swing your arms up and push your feet through the ground as hard as possible to jump up.
4. While descending back to the ground, bend your knees and hips to absorb the impact from the jump, and try to land softly and quietly.
5. Repeat 8 to 12 times, and then do three-to-four sets of repetitions.
6. If you have knee issues, skip the jump. Instead, swing your arms and rise up on your toes, then return to the squat position.
After you develop a tolerance to the exercise, you can progress to jumping.
Stefan Valdes demonstrates the start and mid-point positions for the jump squat in the photos above and below.
Photos courtesy of Movement Lab Training Studio.
Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care