High knee jump squats

Preparatory

Stand in your squat position, ie with your feet slightly wider than hip width apart and your toes pointing slightly outwards. The weight in the middle of the foot or and keep a good posture in your upper body.

How to do Squat Jumps

Exercise Details for High Knee Jump Squats

Details

  • Primary Muscle
    Gluteus, Quads, Hamstrings
  • Secondary Muscle
    Calves
  • Equipment
    Body weight
  • Level
    Easy

Performance

Push your hip back and bend your knees. Your upper body is kept upright. Bounce in a controlled manner at the bottom and then jump up while pulling your feet up against your chest when you are in the air. Land on soft knees and do it again.

Tips for High Knee Jump Squats

  • Maintain a great and stable posture throughout the exercise
  • Keep your back in a straight but slightly oblique position
  • Do not let the knees move inwards during the movement as it can cause injury

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Deadlift

Maintain a tensed torso throughout the lift. Your back should be neutral throughout the lift, do not bend it at all. Your arms should be straight throughout the exercise. Your hips should lie between your knees and your shoulders at the starting position