Jump squat

Exercise overview

Primary muscle group: Legs

Exercise type: Bodyweight

Exercise goal: Cardio

Key metric: Repetitions

Average reps per set*: 22

Description: Stand with your feet shoulder-width apart and your arms by your sides. Keeping your torso upright, inhale as you squat down until your thighs are at least horizontal, and raise your arms horizontally in front of you. Exhale as you jump as high as possible, making sure to throw your arms downward as you rise as if to push the floor downward. When you land, flex your hips and knees to absorb the impact, and descend into another squat. Don’t forget to inhale. Exhale as you jump as high as possible again. Keep repeating the squat, then the jump.

Exercise ID: 00167

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Land Softly: Always focus on landing softly to minimize the impact on your joints. This helps protect your knees and ankles.
Maintain Proper Form: Keep your chest up, back straight, and core engaged throughout the exercise. This ensures you're targeting the right muscles and not straining your lower back.
Depth Control: Squat to your comfort level but aim to go at least parallel to the ground. Deeper squats activate more muscles but should be done only if flexibility and form allow.
Grip Position: Keep your arms out in front of you or your hands clasped together to aid in balance and stability.
Coordination: Coordinate your arm movements with your jump. Swing your arms down as you squat and up as you jump to generate more power.
Controlled Movements: Avoid rushing through the reps. Controlled movements ensure that you are using the correct muscles and avoiding injury.
Breathing Technique: Inhale as you squat down and exhale explosively as you jump up. Proper breathing can enhance your performance and endurance.
Foot Placement: Keep your feet shoulder-width apart with toes slightly pointed outward. This provides a stable base and engages the necessary muscle groups effectively.
Starting Light: Begin with bodyweight jump squats before progressing to adding weights or resistance bands. Ensure you have the technique down before increasing difficulty.
Rest Periods: If you're including jump squats in a high-intensity interval training (HIIT) session, pay attention to rest periods to allow muscle recovery without losing the intensity.

Exercise overview

Exercise tips and tricks

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