鍛錬How to do Jump squat
Jump squat works the Thighs, glutes, calves (raises your heart rate too) with no equipment. Key cue: “Land quietly on the balls of your feet, knees soft to absorb it”
Steps
- Lower into a squat
- Swing your arms up and jump straight up
- Land on the balls of your feet and go right into the next squat
How many: 8–12 reps
Muscles worked
Thighs, glutes, calves (raises your heart rate too)
Common mistakes
- Landing with straight knees
- Knees caving in on landing
Easier or harder
| Easier | Don't jump. Rise onto your toes as you stand |
|---|---|
| Harder | Sink into a deep squat after each landing |
Build a legs routine with a timer
More legs exercises
SquatEasy · No equipmentWide squatEasy · No equipmentPulse squatMedium · No equipmentForward lungeMedium · No equipmentReverse lungeEasy · No equipmentSide lungeMedium · No equipmentBulgarian split squatHard · No equipmentWall sitMedium · No equipment
Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.