How to Do Squat Jumps
Squats, one of the staples of personal fitness, can also come in all shapes and sizes. Squat jumps are meant not only to strengthen your legs and hips, but also to help you coordinate your muscles. It is a form of plyometric exercise (an exercise involving rapid stretching and contracting of muscles) and should be practiced with caution and proper preparation.
Instructions
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1
Stand with your feet shoulder width apart and your toes pointed slightly outward. Your trunk may bend forward slightly, but keep your back straight.
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Descend into a normal squat, as if you were sitting into an invisible chair. Lower your body until your thighs are parallel to the ground. Keep your elbows close to your sides, your arms bent at a 90-degree angle.
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Explode upwards by pushing your feet down to the floor and straightening your legs with such force that you leap off the ground from the balls of your feet.
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Jump as high as you can. Swing your arms upwards to help you gain momentum.
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Land on both feet and repeat.
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Tips & Warnings
Anyone with knee or back problems should not perform this exercise.
Squat jumps should not even be considered if you cannot perform a series of 50 regular squats with perfect form. Precise form and technique are prerequisites for performing this exercise safely. If your form is in doubt, continue with regular and safer squats.
Squat jumps with weight , which should not exceed 1/3 of your max weight during normal squats, should only be performed with the supervision of a qualified instructor. Inertia can make a heavy load much heavier and can easily lead to injury.
