90-degree jump squat
The 90-degree jump squat is a powerful bodyweight exercise that really gets your lower body muscles working! It's a great way to target your quads, glutes, and hamstrings, while also providing an intense cardiovascular challenge. This exercise is highly versatile, and can be used in a variety of workout routines - from fat-burning to athletic development. It's a great way to mix up your routine and keep your body guessing.
The 90-degree jump squat is a great exercise to add to your routine. To do it, start in a standing position, then lower yourself into a squat until your thighs are parallel to the ground. Then, jump up explosively and try to reach your arms up towards the ceiling with each rep. This exercise is a great combination of strength and power, and it's also great for improving your agility.
If you're looking to burn fat, try adding the 90-degree jump squat to your circuit routine. It's a great way to elevate your heart rate and get the most out of your workout. You can also use this exercise to build strength and power, or to improve your agility and coordination.
The 90-degree jump squat is a great exercise to add to your routine. It provides a great cardiovascular challenge, while also targeting the muscles of the lower body. Plus, it's highly versatile and can be used for fat-loss, strength, power, or agility. Give it a try and see how it can help you reach your fitness goals!
Type:
Plyometrics
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
The 90-degree jump squat is a powerful bodyweight exercise that provides a great combination of strength and power. It's a great way to target your quads, glutes, and hamstrings, while also providing an intense cardiovascular challenge. Here are some of the benefits of this exercise:
- Improves speed, athleticism, and coordination
- Builds muscular endurance and strength in the quads, glutes, and hamstrings
- Works core strength to maintain balance and upright position
- Serious cardiovascular challenge
- Requires no equipment
Step by Step Instructions For 90-degree jump squat
- Position your feet into a slightly wider than shoulder width stance with your toes slightly pointed out and knees slightly bent. Bring your arms to your chest, tucking in your elbows at your side. Keep your neck neutral and maintain a straight back. This will be your starting position.
- Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor.
- Once you reach your bottom position, powerfully push through your heels to jump upwards.
- As you ascend into the air, rotate 90-degrees to your right.
- Once you land (land on balls of your feet), immediately transition into a subsequent squat and propel yourself upwards, again rotating 90-degrees. Repeat four times (a complete 360-degrees) for one repetition.
- Repeat for the recommended amount of repetitions.
Warm Up Tips
- Position your feet into a slightly wider than shoulder width stance with your toes slightly pointed out and knees slightly bent. Bring your arms to your chest, tucking in your elbows at your side. Keep your neck neutral and maintain a straight back. This will be your starting position.
- Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor.
- Once you reach your bottom position, powerfully push through your heels to jump upwards.
- As you ascend into the air, rotate 90-degrees to your right.
- Once you land (land on balls of your feet), immediately transition into a subsequent squat and propel yourself upwards, again rotating 90-degrees. Repeat four times (a complete 360-degrees) for one repetition.
- Repeat for the recommended amount of repetitions.
The 90-degree jump squat is a powerful bodyweight exercise that really gets your lower body muscles working! It's a great way to target your quads, glutes, and hamstrings, while also providing an intense cardiovascular challenge. This exercise is highly versatile, and can be used in a variety of workout routines - from fat-burning to athletic development. It's a great way to mix up your routine and keep your body guessing.
The 90-degree jump squat
90-degree jump squat Safety Tips
- Warm up before starting the exercise to prepare your muscles and joints for the movement.
- Make sure to maintain proper form throughout the exercise. Keep your feet slightly wider than shoulder-width apart, toes pointed out, and knees slightly bent.
- Keep your arms tucked in at your chest with your elbows at your sides to help maintain balance and stability.
- Keep your neck neutral and maintain a straight back throughout the exercise to avoid strain or injury.
- As you descend into the squat, make sure your upper legs are at or just below parallel to the floor to ensure proper depth and engagement of the muscles.
- Powerfully push through your heels to jump upwards, focusing on explosive power and height.
- As you ascend into the air, rotate 90 degrees to your right to add a rotational component to the exercise.
- Land on the balls of your feet to absorb the impact and reduce stress on your joints.
- Immediately transition into a subsequent squat and propel yourself upwards again, rotating 90 degrees. Repeat this sequence four times (a complete 360 degrees) for one repetition.
- Control your movements and avoid rushing through the exercise to maintain proper form and reduce the risk of injury.
- Start with a lower number of repetitions and gradually increase as you become more comfortable and confident with the exercise.
- If you experience any pain
Incorporating Into Other Workouts
To incorporate the 90-degree jump squat into your workouts, you can follow these steps:
1. Start by positioning your feet slightly wider than shoulder-width apart with your toes slightly pointed out and knees slightly bent. Bring your arms to your chest, tucking in your elbows at your side. Keep your neck neutral and maintain a straight back. This will be your starting position.
2. Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor.
3. Once you reach your bottom position, powerfully push through your heels to jump upwards.
4. As you ascend into the air, rotate 90-degrees to your right.
5. Once you land, immediately transition into a subsequent squat and propel yourself upwards, again rotating 90-degrees. Repeat this sequence four times (a complete 360-degrees) for one repetition.
6. Repeat for the recommended amount of repetitions.
You can incorporate the 90-degree jump squat into your workout routine in various ways:
- For fat-loss: Add the 90-degree jump squat to your circuit routine. Perform a set of jump squats, followed by other exercises targeting different muscle groups. This will elevate your heart rate and help burn calories.
- For strength and power: Include the 90-degree jump squat in your leg day workout. Perform multiple sets of jump squats with heavier weights or resistance bands to challenge your muscles and build strength and power