Weighted Jump Squat
Muscle Groups: Quads, Calves, Glutes
Weighted Jump Squat focuses on Quads, Calves, Glutes, with Hamstrings, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Jump Squat with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a weight close to your chest or overhead.
- 2
Lower into a squat by bending your knees and pushing your hips back; keep your chest up and core engaged.
- 3
Explode upward, jumping as high as you can while swinging your arms for momentum.
- 4
Land softly in a squat position, absorbing the impact through your knees and hips.
Tips for Success
These tips will help you perform Weighted Jump Squat safely and effectively while maintaining proper form.
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Keep your knees aligned with your toes to avoid strain.
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Don't let your heels rise off the ground when landing; stay balanced.
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Start with a light weight to master form before adding more weight.
Secondary Muscles
While Weighted Jump Squat primarily targets Quads, Calves, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Hips . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Jump Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Jump Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
