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Squat Jump

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  Primary Muscle Group: Plyometrics - Lower Body

Muscle Groups Worked in This Exercise: Quadriceps and Hamstrings

Preparation: Stand with feet shoulder width apart and your trunk flexed forward slightly with your back straight in a neutral position. Arms should be in the ready position with elbows flexed at about ninety degrees. Your lower body should be positioned with your thighs parallel to the ground.

Execution: Explode vertically and drive your arms upward. Land on both feet and quickly repeat. Prior to takeoff, extend the ankles to their maximum range to ensure proper mechanics.

Here are a few suggested alternative exercises:

  • Ball Leg Lunge
  • Ball Lunge
  • Ball Wall Squat
  • Band Lunge
  • Band Lying Leg Extension
  • Band Squat
  • Band Standing Leg Extension
  • Barbell Bulgarian Split Squat
  • Barbell Lateral Lunge
  • Dumbbell Dead Lift
  • Dumbbell Hack Squat
  • Dumbbell Lateral Lunge
  • Dumbbell Lunge
  • Dumbbell Lunge Crossover
  • Dumbbell Lunge Walking
  • Dumbbell Squat
  • Dumbbell Sumo Squat
  • Front Squat
  • Hack Front Squat
  • Hack Squat
  • Leg Press - Machine
  • Lunge - Barbell
  • Lunge - Smith Machine
  • Lunge Backward
  • Lunge Crossover
  • Lunge Diagonal
  • Lunge Forward
  • Squat - Barbell
  • PowerBlock Dumbbells