How to do Jump Squats, Fitness at home without equipment

Benefits

The jump squat is an enhanced exercise of the squat, which requires more effort than the squat and can work most of the muscles in the lower body. Jump squats use your lower body muscles as well as your core: abdominals, glutes, hamstrings, and lower

back. The deep squat jump trains the body's power transmission from the bottom to

the top and has a catalytic effect on athletic performance. The squat jump exercise ranks near the top of the list for developing explosive power using only an athlete's body weight. Anyone who participates in activities that require a lot of sprinting, like soccer, football, track, baseball, or track, should be doing plyometric exercises. Numerous research studies have found that exercises like the squat jump improve sprint performance since both needs that explosive power from the muscles. Because of the relatively large energy expenditure, it is also suitable to add to your fat loss training program. For those who are overweight, consider doing what you can.

Overview of the jump squat 

Target muscles: quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius)

Synergistic muscle groups: gluteus maximus, adductor magnus, flounder

Stabilizing muscles: hamstrings, gastrocnemius

Movement properties: compound movement

Standard jump squat 

Starting position

Stand with your feet shoulder-width apart. (The best distance between your feet is the highest position you can jump, this can be judged by yourself).

Put your arms on the sides of the body, natural down.

Action execution

Keep your torso upright, inhale as you squat, squat until your thighs are level with the ground, and raise your arms horizontally in front of you.

Exhale as you swing your arms down and jump up with your legs as if pushing the floor down as high as you can.

As you descend, bend your hips and knees to cushion the impact, then squat down. Don't forget to breathe in.

Exhale again to jump high on air.

Continue to repeat the prescribed number of times.

Special Tips

When squatting, make sure the entire foot is on the ground.

Keep your torso upright with your face facing forward during the exercise.

Keep your knees and toes in the same direction and do not turn your knees inward or outward.

If you want to build strength in your lower body, keep the squat as short as possible.

An alternative to the deep squat jump movement is to raise your arms upward while jumping to add upward momentum.

For students who are overweight, it is recommended to practice from deep squats first, when the lower body has enough strength and adaptability before doing deep squat jumping exercises.

Learn more about fitness at home

Links: How to do Push-ups

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