Isometric-explosive Body-weight Jump Squat

Primary muscles
Quads, Glutes
Secondary muscles
Abs, Hamstrings, Calves
Equipment
Body weight
Movement pattern
Squat

Steps

  1. 1 Stand with your feet shoulder-width apart and your hands clasped in front of your chest.
  2. 2 Lower your hips into a deep squat, keeping your chest upright.
  3. 3 Explosively push off the floor, extending your legs and arms to jump straight up.
  4. 4 Land softly on the balls of your feet, bending your knees to absorb the impact, and return to the starting standing position.

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