Exercise Lab

Squat Jump - Bodyweight

View Instructions

Equipment

  • No Equipment Needed

Muscle Groups

  • Full Body
  • Hips & Buttocks
  • Legs
  • Shoulders

Purposes

  • Increases power in hips and legs.
  • Also increases power in torso, shoulders and arms.

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Description

  • Stand with your feet at shoulder width and raise your hands straight up.
  • Dip your legs, drop you hands and pull your elbows back.
  • Immediately jump and reach your hands up as high as you can.
  • When you land, absorb the impact by bending your legs and dropping your hands.
  • Then immediately go into the next jump, repeating for a specified number of reps.

ProTip

  • Keep your knees apart (don't let them cave in).

Mistakes

  • Not throwing the arms up to assist with the jumping.
  • Letting the knees cave in during the landing.
  • Landing too hard and abrupt (instead of bending the legs to absorb).