Tutorial: Squat jump

The squat jump is a great entry-level plyometric exercise that will help you build the technique and confidence for more complex movements. Plus, they will also strengthen your lower body while raising your heart rate and torching calories.

Bodyweight only, the squat jump is also beneficial for your posture, balance and core.

Here is how you should perform it. 

WHAT

• The squat jump is a great entry-level plyometric exercise that will build the technique and confidence for more complex movements. 
• It’s one of those exercises capable of significantly challenge your muscular endurance and aerobic capacity. 

HOW

• Find some space and stand with feet hip-width apart. Engage the core and set the shoulders slightly, ready for movement. 
• Quickly bend the knees and hips (to about a ¼ squat position) as you move the arms backwards. Keep the knees over the toes throughout this part.
• As soon as you hit the lowest spot, rapidly extend the hips and drive the arms up to straighten the body and perform a small jump. 
• Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force. 
• Reset the body and repeat for reps or time. 

WHY

• The squat jump is a great way to begin your journey into explosive (or plyometric) training. This type of training is trendy in high-intensity workouts and includes advanced skills such as box jumps, long jumps and Olympic lifting. The ability to extend the hips rapidly also has several sport-specific benefits. 
• Once the basic squat jump movement is mastered, and you have developed the endurance to perform 10-15 reps, try to cycle the action. Cycling the squat jump means maintaining a rhythm through continuity of movement. To do this, you will need to bring the elbows back behind you at the top of the jump. On landing, you will now be in a position to drive the arms up with the legs – and continue jumping with no pause in between each rep. It can be a little tricky to master the coordination – but when you can, you will start to challenge your cardiovascular system in a greater way. 

Now that you’ve mastered the squat jump, here are some other exercises to try:

• Scissor kicks
• Alternate dumbbell shoulder press
• Pull-up with leg lift
• Suspended Prone Tuck
• Abdominal row
• Plank
• Windscreen wiper
• Side scale
• Deep squat (hip in)
• Back support
• Crab walk
• Long jump