Exercise Guide

180 Jump Squat

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Quadriceps, Hamstrings, Calves, Glutes
Lower Back, Rectus Abdominis, Obliques, Adductors, Abductors
rating: Ø 4.38 through 8 votes
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required:Nothing
optional:Dumbbell, Dumbbells (2), Kettlebell, Kettlebells (2), Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
Variations available (31)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General And Specifics

Starting Position

  • stand upright
  • the feet are hip width away

Correct Execution

  • bend the knees and bring the arms back
  • now stretch the legs and bring the arms in front of your body to gain momentum
  • make sure that you push back the buttocks and the knees do not protrude the toes
  • push yourself off the ground explosively and turn 180 degrees while you are in the air
  • absorb the energy of the jump with a soft landing
  • bend the knees again and go on to the next jump
  • the body weight is on the balls
  • do several jumps

tip for the workout

  • impede the leg workout by using additional weights like kettlebells, dumbbells or weight cuffs
Suggestions for this exercise?!

Related exercise lists:

Thighs, Calves, Glutes, Lower Leg, Warm-Up, Weight Loss