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Jump Squat

AdvancedStrengthTier T4

Sit your hips back into a squat with both arms reaching forward. Drive up quickly through your heels into a small jump, then land with soft knees and sink straight into the next squat.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

If the exercise causes pain that lasts more than 2 hours after finishing, decrease the repetitions.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Aim to do the exercise plan 3 to 4 times per week, with at least 1 day off in between to allow for recovery; this exercise is repeated 10 times for 3 sets.
  • If you have any concerns about injury, or whether this exercise is suitable for you, consult your GP or physiotherapist before starting; if it causes pain that lasts more than 2 hours after finishing, decrease the repetitions.
  1. A man standing tall with his feet slightly wider than hip-width, toes forward and both arms hanging at his sides.

    Step 1 of 5

    Stand tall with your feet slightly wider than hip-width, toes forward, chest up and your arms at your sides.

  2. The same man in a squat with his hips sitting back, his knees bent over his feet, and both arms reaching forward at shoulder height.

    Step 2 of 5

    Sit your hips back into the squat and reach both arms out in front of you.

  3. The same man pushing up off the balls of both feet with his heels lifted, his legs extending and both arms still reaching forward.

    Step 3 of 5

    Drive up through both heels quickly into a small jump.

  4. The same man landing with both feet back on the floor, his knees bending to absorb the landing and both arms still reaching forward.

    Step 4 of 5

    Land with your knees soft and sink straight back into the next squat.

  5. A man standing tall with his feet slightly wider than hip-width, toes forward and both arms hanging at his sides.

    Step 5 of 5

    Stand tall with your feet slightly wider than hip-width, toes forward, chest up and your arms at your sides.

Breathing

  • Breathe normally.

Safety Information

Not all exercises are suitable for everyone. Consult your GP or physiotherapist first if you have any concerns about injury or whether you should take part. Some discomfort after exercise is normal, but it should ease within 2 hours and should not have an overall negative effect on your symptoms. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.