How to Do Jump Squats Calisthenics Exercise

Jump squats will not only work your thighs, calves and backside, but provide you with some cardiovascular exercise as well. They are also plyometric, which means you'll be able to jump higher on the basketball court or charge the net during a tennis match. Here are instructions on completing jump squats.

Instructions

Difficulty: Moderate

1. Stand with your feet wider than your shoulders. Tighten your abdominal muscles so your pelvis rolls forward. This will eliminate the curve in your lower back so you don't injure it during the exercise.
2. Lower your hips as if you are sitting in a chair until your thighs are almost parallel to the floor. Lean forward as necessary to keep your balance. You can place your hands on your hips or on the front of your thighs, but you may find the exercise easier if you leave your arms at your side.
3. Jump up, straightenin your legs as your feet leave the floor. Return to the same position when you land, feet apart, heels on the floor and hips back. Take care not to let your knees extend over the tops of your toes when you land.
4. Swing your arms a little to assist in jumping. Be careful not to wrench your shoulders with wild arm movements, especially when you begin to get tired.
5. Repeat the exercise in sets, resting briefly in between, or until you become too fatigued to continue.

Tips & Warnings

• For a greater challenge, hold dumbbells in your hands as you perform the jump squat. Keep your arms at your sides; don't swing them while holding dumbbells.