Jumping Squats

  • Use your whole foot to jump and not just your toes.
  • Stand with your feet with at least a hips width apart and place your weight on your heels with your toes pointed forward. Bend your knees and lean forward slightly to keep your knees over your ankles.
  • Hold your hands together in front of your face to minimize the assistance they will provide in this exercise.
  • Practice the squatting portion of the movement first before actually jumping. Lower your upper body to a slight squatting position and push through your heels. Shift your weight to the balls of your feet as your come to a standing position and rise up on your toes.
  • Ensure you are in good condition and adequately supervised before doing a full jump squat. You should be able to perform a traditional squat with 60 percent of your bodyweight at least five times and have good flexibility before attempting a jump squat.
  • To perform a full jump squat. Come down lower than you did while practicing so that your buttocks are almost to the level of your knees. Lift up hard with an explosive movement, and as your weight comes onto your toes, use your calf muscles to push your feet off the floor and get as much height as possible. Land on your toes before coming back down on your heels.
  • Don't use just your toes to jump.
  • Don't let your shoulders lean out beyond your knees as this can strain and injure your back.