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How to Do Jump Squats

Catch Some Air: Jump Squats Will Lift Your Butt

Some of the most effective exercises can be done without equipment and simply use your own body weight. While regular squats are great, squat jumps offer a new take on the traditional — one that you're definitely going to feel in your quads. Learn how to do them below!

  • Stand with your feet shoulder-width apart.
  • Start by doing a regular squat, then engage your core and jump up explosively.
  • When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
  • Do two to three sets of 10 reps.

Make sure to use your whole foot to jump, not just your toes, and try not to let your shoulders lean out beyond your knees, as this can strain and injure your back.

Image Source: POPSUGAR Photography
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Cat3558573 Cat3558573 3 years
These kill my knees. My boot camp instructor loves them, but usually about halfway through I have to drop back down to regular squats for sake of arthritis.
carbizkate carbizkate 8 years
Cool! I will definitely give these a shot!
hayworthgilda hayworthgilda 8 years
my kickboxing instructor loves these too! is there some kind of manual that insists they all do them?
Spectra Spectra 8 years
I love how these work, but I hate doing them, lol. They DO work and give you a lot of definition in your rear.
modernage modernage 8 years
I love doing these.There fun! haha
modernage modernage 8 years
I love doing these. There fun! haha
ER1008 ER1008 8 years
Like you Renees3 I take a kickboxing class and the instructor LOVES these...I hate doing them but know they're worth it.
aimeeb aimeeb 8 years
These are tough after a few sets.
Renees3 Renees3 8 years
Oooh when I was doing kickboxing, we had a trainer that LOVED these. He'd yell "Guess what time it is!!?!!??!?!? SQUAT JUMPS!?!?!?! GET DOWN!!!" he was kind of scary lol
ccsugar ccsugar 8 years
I like doing these :) Good workout for your bum!
ccsugar ccsugar 8 years
I like doing these :) Good workout for your bum!
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