Jump squats are a plyometric version of normal squats and are slightly more advanced.
They are a high-intensity exercise that can help you build strength and burn calories without any equipment – perfect for when you don’t have access to a gym – while travelling or when you’re doing an at home workout
To do a jump squat correctly, you have to be able to do a squat correctly. You can find our how to do a squat tutorial here.
For a quick at-home workout, do a squat, jump squat and a push up. Do each exercise 12 times and repeat for four sets. Super simple.
Muscle groups targeted: Quads, hamstrings, calves, glutes and core.
Jump squat: Step by step instructions
- Stand with your feet slightly wider than shoulder-width apart, toes turned slightly out.
- Get tension in your core and push the scapula down. Arms in front of your chest.
- Hinge the hips to 45 degrees and lower down into a squat. As you squat down, keep the weight in your heels and your chest up.
- Squeeze your glutes and drive hard through your legs and heels as you launch up into a jump.
- Land softly and use the momentum to go into your next squat. Jump up and land.