This exercise involves performing a squat while jumping explosively off the ground, with the feet landing in a wider stance than the starting position. It targets the lower body muscles, particularly the quads, glutes, and hamstrings, while also improving explosive power and cardiovascular endurance.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Increases lower body strength and power
- Improves balance and stability
- Targets the quads, glutes, and hamstrings
- Engages the core muscles for added stability
- Can be done with just bodyweight or with added weight for increased resistance
- Provides a cardiovascular workout due to the explosive nature of the exercise
- Can help improve athletic performance in sports that require jumping and explosive movements
How to perform
- Stand with your feet shoulder-width apart and your toes pointing slightly outward.
- Hold a dumbbell in each hand at your sides.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- As you come up from the squat, jump as high as you can.
- While in the air, bring your feet together and then back to shoulder-width apart.
- Land softly on the balls of your feet and immediately lower back into a squat position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary