How to Do Calisthenic Jump Squats

Jump squats, like regular squats, require no equipment or large floor space. Try adding this plyometric exercise into your routine for stronger and more defined legs and buttocks or to improve your jump in basketball or tennis.

Instructions

Difficulty: Moderate

1. Stand with your feet shoulder-width apart and your muscles engaged but still relaxed. Tighten your abs and keep your posture straight and your back aligned.
2. Squat. Sit your bottom back as if you are sitting in a chair, feet flat on the ground and knees bent to about a 90 degree angle. Place your hands on your hips or out in front of you, and angle your toes slightly outward.
3. Jump up, pushing through your heels. Use your whole foot to jump but be careful to land on your toes and then push your weight into your heels when landing.
4. Land in a squatted position--as if sitting in a chair--and make sure to sink into the squat before jumping again. Make sure your knees don't go over your toes and that your back is still aligned.
5. Jump squat for a set of 12 to 15 repetitions. Take a break for a drink of water and do a second set. You should feel the work you've just done in your quads and buttocks.

Tips & Warnings

• Hold onto lightweight dumbbells as you jump squat for a greater challenge. Keep your arms at your sides; you may injure yourself by swinging your arms with weights in your hands.