Weighted Squat Jumps In and Out
Muscle Groups: Quads, Calves, Adductors, Abductors
Weighted Squat Jumps In and Out focuses on Quads, Calves, Adductors, Abductors, with Glutes, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Squat Jumps In and Out with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a weight at chest level.
- 2
Lower your body into a squat, keeping your knees behind your toes, then explode upwards into a jump.
- 3
Land softly and immediately squat down again, this time jumping your feet in and out alternately as you stand.
- 4
Repeat the sequence for the desired number of reps.
Tips for Success
These tips will help you perform Weighted Squat Jumps In and Out safely and effectively while maintaining proper form.
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Keep your core engaged to maintain balance and protect your back.
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Ensure your knees do not go past your toes during the squat to prevent injury.
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Land softly on your feet to reduce impact on your joints.
Secondary Muscles
While Weighted Squat Jumps In and Out primarily targets Quads, Calves, Adductors, Abductors , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, Hamstrings . 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 Jumps In and Out, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Squat Jumps In and Out, 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.
