Jump Squat
Reps10 times
Calories burned64 kcal
LevelMedium
Changing duration and load is available in our application
Cross your arms in front of you as shown. The head is raised, the back is straight, the legs are shoulder-width apart. On an inhale, do a squat. Keep your head up and your back straight. Squat down until your upper thighs are parallel to the floor or even lower. Push off the toes of the feet from the floor, as you exhale, jump up. Jump as high as you can. When you touch the floor, start squatting again. Complete the required number of repetitions. Caution: Avoid this exercise if you have knee or back injuries. Also make sure that you are in control of your jumps and that you land with your legs straight, touching the floor with your toes first. Variations: To make the exercise more difficult, pick up dumbbells or place a barbell on your shoulders.
How to perform the exercise
10 times
64 kcal
Control your movement and do not rush.
01
Start position
Cross your arms in front, head up, back straight, feet shoulder-width apart.
02
Squat
Inhale and squat until the top of the thighs is parallel to the floor or lower.
03
Jump
Exhale and jump upward off your toes as high as you can.
04
Landing
On landing, start squatting again; land on the balls of your feet first.
05
Repeat
Perform the required number of reps.
Variants
Beginner
Perform squats without the jump.
Middle
Jump out of the squat at a moderate pace.
Professional
Hold dumbbells or place a bar on your shoulders.
Which muscles are working
Quadriceps and glutes
Benefits of the exercise
Strength
Develops leg power.
Balance
Improves landing control.
Simply
No equipment required.
Contraindications
Knee or back injuries.
Acute knee pain.
Medical prohibition of impact loading.
Recommendations
Landing
Land on the balls of the feet with straight legs.
Back
Keep the back straight.
Caution
Avoid it with knee or back injuries.
