How to Do a Squat Jump Exercise

Squat jumps are excellent exercises to work your legs and core. They do provide moderate stress to your joints, so they should be done with caution if you have joint problems. Otherwise, squat jumps will work your quads, calves and abs, as well as test your ability to land softly and with balance.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Supportive athletic shoes

1. Stand up straight with your feet shoulder-width apart, toes pointing straight forward. Bring your arms loosely to your sides. Squat down by bending your knees and reaching your hips back as if to sit down in a chair behind you.

2. Throw your arms up in the air and jump as high as you can.

3. Land softly in the same spot you jumped from. Bend your knees as you land so as not to hurt your knee joints. Drop your arms as you land.

4. Hold the landed position with knees slightly bent for two seconds. This gives your ankle muscles and core time to stabilize.

5. Jump nine more times. Rest for 60 seconds and do another set.

Tips & Warnings

• Your feet may try to turn out to make it easier for you to balance. Do not let them. Keep your feet pointed straight forward. Use a mirror if you need to.

References

• National Academy of Sports Medicine

Resources

• Squat Jump Variation

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