Squat to Jump

Squat to Jump is an explosive exercise that combines the strength of a squat with the power of a jump. This exercise activates the quadriceps , glutes , hamstrings and core muscles , and is excellent for improving both power, speed and endurance. It is often used in HIIT training and plyometric training.

Correct Technique

Follow these steps to perform a Squat to Jump with proper form:

1. Start standing with your feet shoulder-width apart and your arms at your sides.
2. Sit down in a deep squat, keeping your back straight and your chest up.
3. Push through your heels and explode into a jump, while extending your arms towards the ceiling.
4. Land softly with your knees slightly bent, and go straight into the next squat for a continuous movement.

Common Errors

Avoid these common mistakes to get the most out of your exercise:

• Rounding of the back: Keep the back straight throughout the movement to avoid strain on the lower back.
• Too little power from the legs: Use the power from the legs to jump, not just the feet. Focus on using the quadriceps and glutes.
• Poor landing control: Land softly on your toes and bend your knees to reduce stress on your joints.

Modifications and Variants

Depending on your level, you can try these variations:

• Beginner: Start with a lower jump or perform a regular squat without a jump to focus on strength.
• Advanced: Add a medicine ball or dumbbell for extra resistance, or increase the speed for more repetitions.
• Banded Jump Squats: Use a band around your thighs to increase the intensity of the exercise.

Repetitions and Sets

Here is a general recommendation for sets and repetitions:

• Beginner: 3 sets of 8-10 repetitions with a focus on technique.
• Intermediate: 3 sets of 10-12 repetitions at a moderate speed.
• Advanced: 4 sets of 15-20 repetitions, with higher intensity and weight.

Breathing technique

Use proper breathing technique to improve performance:

• Breathe in as you lower into the squat.
• Exhale as you explode into the jump.