The jump squats is self-explanatory by its name, is an exercise that combines a squat and a vertical jump. It specifically targets the muscles of your legs and allows you to gain muscle tone. Like any plyometric exercise, it is ideal for gaining explosiveness and power.
If you realize it at high intensity, it also improves your cardiovascular capacities. This is why it is very often integrated into your cardio sessions. As long as you are looking for an effective exercise to tighten your thighs and glutes, one of the places of fat storage, then this exercise is for you.
Jump squats, what are they?
A fundamental movement useful for many sports. In general, squats are a basic exercise in muscle building based on the principle of standing straight, feet spread apart shoulder width, feet turned outward, looking far ahead. Then folding your legs by pushing your buttock backward and slightly bending your back forward (your back is straight, the shoulders are low, the heels do not take off the floor).
As for jump squats, they’re done slightly differently and here’s how:
Starting position: to start your rehearsals well, you stand with your feet apart at shoulder width.
Movement: for the squat, breathe by pushing the pelvis backward and bending your thighs, until they are parallel to the ground. Then, for the vertical jump, exhale bouncing to go as high as possible.
Reception: be sure to land on the front of the feet, damping the shock to the maximum, bending your legs and pushing your buttocks backward. The rest of the impact is then cushioned by your heels which in turn touch the ground. When the movement is finished, you can chain the exercise with other repetitions.
You can start off jump squats by doing 2 sets of 10 repetitions with a short recovery of 15 seconds between the sets. After this exercise, it will be wise to stretch leg muscles gently by aiming for a muscular relaxation rather than a gain of flexibility and amplitude.
What are the benefits of jump squat?
The squat is a formidable weapon to muscle the lower body! It mainly targets the thighs and buttocks. During the sessions, this reinforcement of the lower limbs guarantees more effective gestures and reduces the risk of joint injuries. But this is not all: by applying the stabilizing muscles, the movement makes it possible to work the balance and also the mobility. Moreover, you will be able to gain an amplitude of movement and to go lower and lower. The jump squat is particularly interesting for sports where the explosiveness is important (running, sprinting, tennis …) since it directly solicits the muscles that support our weight and increases the agility of the body.
Obviously, this simple type of squat is not enough to lose weight. On the other hand, it is excellent for firming and muscling the lower body. If your goal is to refine thighs and glutes, you will need to use the squat jump as a complement to your endurance activity, which will allow you to eliminate the fat mass housed in this targeted area.
Do you include jump squats in your workout?