The jump squat is a compound lower body exercise that develops explosive power, especially in your quads, glutes, and hamstrings. This is a form of plyometric training where it trains your muscles to produce power, which is a combination of strength and speed. Moreover, it will improve your balance and agility.
An empirical study has found that a training volume of <10 weeks, with 18 sessions, using high intensities with greater than 90 jumps per session is a strategy that will maximize an athlete's ability to acquiring significant developments in performance. Jump squats can improve several athletic performances.
Asignificant improvement in sprint time with the greatest developments during the acceleration phase of sprint running over distances from 5 to 30 meters in adolescents and 40 meters in junior soccer players. Moreover, improvements of 0.5.0.7 seconds have also been seen in agility trials. This development is crucial for scoring points and winning the game in competitive sports.
Your lower body muscles contain some of your biggest and most powerful muscles. Jump squats will help to strengthen and tone these muscles. The primary muscles worked are the glutes, quadriceps, and hamstrings. The secondary muscles worked are the adductors, hip flexors, calves, and abdominals.
This exercise is for intermediate level or above as it is a progression from the traditional bodyweight squat, therefore, you will have to be comfortable performing them before moving onto this exercise. However, beginners are also welcome to try it, and if it proves to be challenging you can regress to bodyweight squats.
Stand tall with your feet shoulder-width apart, and toes pointing slightly outwards. Place your arms are by your sides.
Inhale as you lower down into a squat by pushing your hips back and bending your knees as if you are going to sit up a chair. Engage your core throughout the entire movement. Lower down until your thighs are parallel to the ground, or go lower if your flexibility permits you. Bring your hands out in front to counterbalance.
Exhale as you jump off the ground as high as you can by pushing through the balls of your feet. Extending through the legs, with your feet being a few inches off the floor. Slice your hands backward to assist with momentum.
Land on the ground into a squat position to cushion the fall. You will land on your toes, following by bending your knees.
Repeat this movement for a desired number of repetitions (see in the recommended reps and sets ranges below).
You should move on to harder variations once you have achieved your reps and set goals.
The jump squat is a high-intensity compound movement as it is performed a little faster which will tend to fatigue your body more. It will get your heart rate pumping, which adds more cardio components to your workout, therefore, it'll more calories
If you participate in any sporting activities that require you to maneuver around, jumping squats are great to develop your speed and explosive strength. For example, the use of jump squats could be a secure strategy for increasing speed ability in soccer players. This would also apply to other team sports, such as football, basketball, etc.
Jump squats will give your legs mechanical damage and metabolic fatigue, which means more tension in your muscles, which include your glutes, quadriceps, hamstrings, adductors, and hip flexors. This is a great way to develop hypertrophy in these muscles
Jump squats will require a significant core activation to stabilize your body during the movement to maintain your lumbar spine in a neutral position. A strong core will improve your posture, reduces lower back pain, and improve your balance.
This variation is a progression to bodyweight jump squats, which is an excellent way to further develop leg strength. It will enable you to utilize an explosive force through your legs, along with developing your grip strength. You will require a pair of dumbbells. To perform this, you will:
Tabata jump squats is a four-minute, high-intensity training that will feel like one of the longest 4 minutes you have ever endured. Tabata training was uncovered by a Japanese scientist Dr. Izumi Tabata, along with a team of scientists from the Nationtional Institute of Fitness and Sports in Tokyo. This training method has found benefits in developing both aerobic and anaerobic systems. The structure of the program is as follows.
Your goal is to be able to perform 5 rounds of Tabata jump squats, this will be a total of 20 minutes workout.
Bulgarian jump squats are great for increasing your speed and power, especially in your vertical jump. This is a unilateral training, which means you will train a single leg at a time. Doing this will correct any muscle imbalances you may have in your lower body. To perform this, you will:
The split jump squat is another great unilateral exercise that is often used by competitive athletes to develop strength, power, flexibility, and balance. Since you are working on one side of the body at a time, it can cause you to become unbalanced, which forces your core muscles to be actively engaged to avoid falling. To perform this, you will:
My name is Pat Chadwick, I am a calisthenics coach with over 4 years of experience in helping people from all backgrounds to achieve their calisthenics goals. My goal is to become the number one calisthenics coach in the world as it is my passion to help people change their lives through inspiring bodyweight movements. I believe everyone deserves the right to feel good about their health, body, and be delighted inside and out.