Squat Jack Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Plyometrics
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Calves, Gluteus Maximus
- Intensity
- medium
- Category
- aerobic
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Jump Squat, Squat Jump
How to: Squat Jack
- Start in a standing position with feet hip-width apart.
- Lower into a squat, keeping your chest up and knees over your toes.
- Jump explosively from the squat position, extending your arms overhead.
- Land softly back into the squat position and repeat.
Common Mistakes
- Letting the knees cave in during the squat.
- Not using arms for added momentum.
- Landing heavily instead of softly.
Modifications
- Perform the jumps at a lower height or without the jump if necessary.
- Use a chair or wall for support during the squat portion.
Tips
- Ensure you land softly to minimize impact on the knees.
- Keep your core tight to maintain balance and stability.
- Use your arms to help with momentum during jumps.
Squat Jack Alternatives
Tags
plyometrics
aerobic
leg workout
cardio
strength
jumping