Squat Jump is an exercise that helps to tone the legs and buttocks. It is a plyometric exercise that helps to improve the explosive power of the lower body. It is a very good exercise to do if you are involved in sports. It is a very good exercise to do if you want to lose weight.
Squat jump Variations:
Spiderman (squat jump with arms outstretched horizontally).
Squat Jump and Touch (squat jump while touching toes).
Step Squat Jumps/Bounds (while in step position, lower into squat, then explode up into the air. Stretch legs out in front of you, making sure that your heels are off the ground).
Alternating Step Squat Jumps/Bounds(while in alternating step position, lower into squat, then explode up into the air. One leg stays on the step while the other leg stretches out behind you for balance/momentum support).
Steps To Do:
Stand straight, feet shoulder-width apart with your abdominals contracted and hands on your hips.
Inhale deeply and slowly bend from the waist until your hands touch the floor. Keep the abdominal muscles tight. Bend as far as possible without pain or strain in the knees or back. This is done by looking down at the floor while bending forward from the hips. The legs should be kept straight during this movement.
Once at maximum squatting depth, exhale and contract/brace your lower abdominal muscles tightly (as if preparing for someone to punch you in the gut). Jump up explosively into a fully upright position.
Repeat for the desired number of repetitions, making sure to keep the abdominal muscles contracted during this exercise. Let the arms swing naturally with each repetition.
A suggested training schedule is 3 sets of 10 jumps every other day.
Squat Jumping Tips:
Make sure that your abdomen is drawn inwards during all phases of the movement (standing, squatting down, and jumping back up). This will help protect your lower back from unnecessary strain.
Stand tall after each rep. Do not let yourself lean forward at the waist as you hover over the floor between reps or worse yet, remain bent over slightly after completing a rep.
Benefits of Squat Jumps:
Tone your legs and buttocks.
Improve the explosive power of the lower body.
A good exercise to do if you are involved in sports.
A good exercise to do if you want to lose weight.
Improved self-esteem from feeling stronger after doing squats every day.
A good exercise to do in the morning when you wake up.
A great exercise if you are feeling down because it gets your mind off of depressing thoughts and makes you feel better about yourself.
Great for redirecting attention away from stressful events in life (office politics, family life trouble, etc.) so that you can concentrate on the task at hand (doing squats) which is more important than office politics or family troubles.
Squat Jump is a simple but effective way to get in shape. It’s also an excellent form of cardio for your heart and lungs, which can help improve your cardiovascular health. Squats are one of the best exercises you can do because they work out almost every muscle group in your body at once. The squat jump exercise has been shown to burn more calories than regular squats alone.