Semi squat Jump Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Cardio
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- high
- Category
- cardio
- Skill Level
- intermediate
- Estimated Calories
- 8.4
- Alternate Names
- Jump Squat
Visualised Target Muscle Groups
Front
Back
How to: Semi squat Jump
- Stand with your feet shoulder-width apart.
- Lower into a shallow squat position while swinging your arms back.
- Push through your heels, jumping up explosively.
- Swing your arms up as you jump to gain height.
- Land softly back into the semi-squat position and immediately repeat.
Common Mistakes
- Letting the knees cave in while landing.
- Overextending your knees.
- Forgetting to engage your core.
Modifications
- Perform the jumps with a lower range if you have knee pain.
- Substitute with a normal squat if jumping is too difficult.
Tips
- Ensure to land softly to protect your knees.
- Keep your core engaged throughout the movement.
- Drive through your heels during takeoff.
Semi squat Jump Alternatives
Tags
jumping
plyometrics
thighs
cardio
strength
body weight
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