Squats are a common and effective exercise to strengthen the muscles of your lower body. When you add a jump to the standard body-weight squat, the benefits are magnified. The squat jump works well as a training exercise for sports that require explosive speed or leg power, and for general muscle development and fitness.
Technique
Although regular squats are usually done using a barbell or dumbbells, squat jumps are performed with just your body weight. You can do squat jumps virtually anywhere, by standing with your feet around shoulder width and bending your knees until the back of your legs touch your calves. From that position, explode upward and leap as high as you can into the air. Land softly and move right back into the squat once again, then repeat. Squat down to 90 degrees if you don't like the full squat, and position your arms naturally to help keep your balance and drive your body into the air.
Benefits
Squat jumps provide many of the same benefits of regular squats, with a few extras. The squat jump strengthens your quadriceps, glutes and hamstrings like a basic squat, but it also gets your calves as you spring off the ground with each repetition. Squat jumps also give you a quality cardiovascular workout, especially if you just keep going and don't pause between each rep. Because you are leaving your feet, balance and agility will also improve the more you do the exercise.
Variations
As with most body-weight exercises, you can modify the squat jump to make it more difficult. Throw on a weighted vest or carry dumbbells for added resistance, bring your knees up to your chest on each rep or try split squats. A split squat incorporates a lunge position with each rep. Start in a lunge, with one leg out front and bent to 90 degrees and the other leg behind. Jump from that position and either land the same way or change your leg positions in the air.
Considerations
Squat jumps are probably best avoided if you have any knee or back problems because it is a high-impact exercise. Don't try to do any variations of a basic squat jump until you've gained some experience and are comfortable. Consult your doctor if you plan to add any new exercises to your regular routine, especially if you've had a prior injury.
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