Weighted Isometric-explosive Jump Squat
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Hamstrings, Abs, Calves
- Equipment
- Barbell
- Movement pattern
- Squat
Steps
- 1 Stand with your feet shoulder-width apart, holding a barbell across your upper back with a wide overhand grip.
- 2 Lower into a squat by bending your knees and pushing your hips back, keeping your chest up.
- 3 From the bottom of the squat, explosively jump straight up, extending your hips, knees, and ankles.
- 4 Land softly back into a squat position, absorbing the impact through your knees and hips.
- 5 Stand up to return to the starting position, preparing for the next repetition.
