Jump squats involve using your legs and buttocks to generate force like a compressed spring before jumping straight up in the air. The deeper you are able to squat with an upright torso, the higher you can jump with a reduced risk of injury, says physical therapist and strength coach Gray Cook, author of "Athletic Body in Balance." Because of the high-intensity nature of jump squats, you will increase the size of your buttocks and legs as well as elevate your metabolic rate between two to five hours after your workout, which will help you reduce your body-fat percentage.
Jump Squats
Step 1
Stand with your legs about shoulder-width apart, with your feet pointing forward. Bend your legs and lower your body down into a deep squat while keeping your torso upright. Swing your arms back behind you.
Step 2
Exhale and jump straight up, swinging your arms over your head like you are blocking a ball in volleyball.
Step 3
Land gently on the balls of your feet before landing on your heels with your legs bent. Repeat the exercise for three to four sets of six to 10 reps.
Box Jumps
Step 1
Stand in front of a plyobox that is between 2 and 3 feet high. Swing your arms forward and jump on top of the box at the same time.
Step 2
Land lightly on the balls of your feet with your feet about hip-width apart. Do not hunch your spine when you land.
Step 3
Jump off the box by hopping backward to the starting position. Repeat the exercise for three to four sets of six to 10 reps.
Things You'll Need
- Plyobox
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Athletic Development"; Vern Gambetta; 2006
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