Bodyweight Drop Jump Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips, Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Soleus, Adductor Magnus, Gastrocnemius, Hamstrings, Quadriceps
- Intensity
- high
- Category
- plyometrics
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Drop Jump Squat
Visualised Target Muscle Groups
Front
Back
How to: Bodyweight Drop Jump Squat
- Stand with your feet shoulder-width apart.
- Start by dropping down into a squat position without any jump.
- Immediately jump up vertically and land in the squat position.
- Absorb the landing by bending your knees and keeping your torso upright.
Common Mistakes
- Landing with knees buckled inward.
- Not utilizing the arms during the jump.
- Jumping too high and landing abruptly.
Modifications
- Perform from a lower elevation to reduce jump height.
- Use a stability bar or wall for support.
Tips
- Ensure your landing is controlled to prevent injury.
- Keep your chest up and back straight throughout the movement.
- Use your arms for balance by swinging them up as you jump.
Bodyweight Drop Jump Squat Alternatives
Tags
plyometrics
squat
jump
strength
cardio
legs
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