Weighted Squat Jump Onto Box
Muscle Groups: Quads, Calves, Glutes
Weighted Squat Jump Onto Box focuses on Quads, Calves, Glutes, with Hamstrings, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Squat Jump Onto Box with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a weight at chest level.
- 2
Squat down by bending your knees and pushing your hips back, keeping your chest up and weight in your heels.
- 3
Jump explosively onto the box, landing softly with knees slightly bent.
- 4
Stand up straight on the box before stepping down carefully to the ground.
Tips for Success
These tips will help you perform Weighted Squat Jump Onto Box 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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Land softly to reduce impact on your joints and maintain balance.
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Start with a lower box height to build confidence and proper jump technique.
Secondary Muscles
While Weighted Squat Jump Onto Box 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 Squat Jump Onto Box, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Squat Jump Onto Box, 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.
