{"id":5638,"date":"2021-05-27T16:54:24","date_gmt":"2021-05-27T16:54:24","guid":{"rendered":"http:\/\/www.aafs.net\/blog\/?p=5638"},"modified":"2021-05-24T17:13:41","modified_gmt":"2021-05-24T17:13:41","slug":"train-your-legs-with-a-jump-squat","status":"publish","type":"post","link":"https:\/\/www.aafs.net\/blog\/train-your-legs-with-a-jump-squat\/","title":{"rendered":"Train Your Legs With a Jump Squat"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a04ff32163a9\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a04ff32163a9\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.aafs.net\/blog\/train-your-legs-with-a-jump-squat\/#What_muscles_are_involved\" >What muscles are involved?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.aafs.net\/blog\/train-your-legs-with-a-jump-squat\/#How_to_perform_the_exercise_correctly\" >How to perform the exercise correctly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.aafs.net\/blog\/train-your-legs-with-a-jump-squat\/#Using_weights\" >Using weights<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.aafs.net\/blog\/train-your-legs-with-a-jump-squat\/#Contraindications\" >Contraindications<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.aafs.net\/blog\/train-your-legs-with-a-jump-squat\/#Benefits_of_the_exercise_and_some_additional_remarks\" >Benefits of the exercise and some additional remarks<\/a><\/li><\/ul><\/nav><\/div>\n<p>This is a classic plyometric exercise, during which a powerful jump squat is performed. The so-called explosive load is created, i.e. a quick effort is made in a short time, which develops muscle strength and increases their volume.<\/p>\n<p>The jumps can be done with minimal training, but do not forget to strictly control the technique and monitor your own condition. Additional equipment for the exercise in most cases will not be required unless you use an additional load.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-5640\" src=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/05\/vyprygivaniya_02.jpg\" alt=\"Jump Squat technique\" width=\"600\" height=\"349\" srcset=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/05\/vyprygivaniya_02.jpg 600w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/05\/vyprygivaniya_02-768x447.jpg 768w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/05\/vyprygivaniya_02-1024x596.jpg 1024w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_muscles_are_involved\"><\/span>What muscles are involved?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The quadriceps muscle takes the main load. In addition, the glutes are strengthened too.<\/p>\n<p>Jump squat loads the muscles of the back and lower leg muscles to a lesser extent. Additionally, abdominal muscles work, but insignificantly.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"How_to_perform_the_exercise_correctly\"><\/span>How to perform the exercise correctly?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>If squat jumps are performed without weight-bearing:<\/p>\n<div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">1<\/span>Put your feet shoulder-width apart and straighten your back. You can cross your arms in front of your chest<\/div>\n<div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">2<\/span>The squat is done on an inhale. Lower yourself to parallel with the floor. It is possible to go a little lower. The main thing is to monitor your feelings<\/div>\n<div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">3<\/span>As you exhale make a powerful jump up by pushing off with your feet. Try to jump as high as possible. Your hips should &#8220;spring&#8221; as much as possible<\/div>\n<div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">4<\/span>After your feet have fully touched the floor, squat again. Repeat jump squat for as long as necessary<\/div>\n<blockquote>\n<p>It\u2019s especially important to control the landing. Try to stand on the floor with both feet at the same time. Land on slightly bent legs (as softly as possible) and immediately go back to another squat.<\/p>\n<\/blockquote>\n<p>It\u2019s desirable to use soft and comfortable sports shoes designed for such training, ideally with shock-absorbing soles capable of effectively absorbing collisions. The surface for the exercise is important too. A soft surface is desirable. A concrete or asphalt surface is not the most successful option.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Using_weights\"><\/span>Using weights<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Some athletes use additional weight (such as dumbbells) or complicate the task by jumping up on the springboard. However, such an option of exercise increases the risk of joint injuries. An unsuccessful landing can result in ankle damage and ligaments stretching.<\/p>\n<div id=\"attachment_5639\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-5639\" class=\"size-full wp-image-5639\" src=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/05\/vyprygivaniya_03.jpg\" alt=\"Jump squat with weights\" width=\"600\" height=\"415\" srcset=\"https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/05\/vyprygivaniya_03.jpg 600w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/05\/vyprygivaniya_03-768x531.jpg 768w, https:\/\/www.aafs.net\/blog\/wp-content\/uploads\/2021\/05\/vyprygivaniya_03-1024x708.jpg 1024w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><p id=\"caption-attachment-5639\" class=\"wp-caption-text\">Jump squat with weights<\/p><\/div>\n<p>We recommend using comfortable dumbbells if you plan to do a jump squat with weight. In this case, the technique changes slightly:<\/p>\n<div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">1<\/span>It\u2019s better to hold the dumbbells in straight arms pointing them downward<\/div>\n<div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">2<\/span>The squat is also done on an inhale, with the back straight<\/div>\n<div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">3<\/span>Push off the floor and jump out as high as possible. Arms are still straight and pointing down<\/div>\n<div class=\"wpsm-numbox wpsm-style4\"><span class=\"num\">4<\/span>You should land as gently as possible<\/div>\n<h2><span class=\"ez-toc-section\" id=\"Contraindications\"><\/span>Contraindications<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Jump squats are contraindicated if you have joint injuries (especially knees), back and spine problems. The presence of cardiovascular disease is also a signal, which requires special caution, and better yet, consultation with specialists (doctor and trainer).<\/p>\n<blockquote>\n<p>In addition, overweight people should refrain from performing this exercise. In this case, there may be an unacceptable compression load on the spine and knee joints.<\/p>\n<\/blockquote>\n<h2><span class=\"ez-toc-section\" id=\"Benefits_of_the_exercise_and_some_additional_remarks\"><\/span>Benefits of the exercise and some additional remarks<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The main positive effect is the development of &#8220;explosive&#8221; muscle strength. The workout leads to a significant expenditure of calories, so it can be used as a fat-burning exercise. The exercise also helps to increase the working weight used for leg presses or barbell squats.<\/p>\n<p>Plyometric exercises are used in the professional environment, for example, in the training of soccer players, basketball players, and even in bodybuilding.<\/p>\n<p>Plyometric exercises also include:<\/p>\n<ul>\n<li>\n<p>Clapping push up<\/p>\n<\/li>\n<li>\n<p>Jumping rope exercise<\/p>\n<\/li>\n<li>\n<p>Jumping over obstacles and hurdles, with leg presses, etc<\/p>\n<\/li>\n<\/ul>\n<p>Of course, don&#8217;t forget about a light warm-up before the start of any exercise. It should not be too intense and don&#8217;t overdo it. Otherwise, you will quickly run out of breath while jumping.<\/p>\n<p>First of all, do the jump squat in a complex, aimed at your legs mainly.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This is a classic plyometric exercise, during which a powerful jump squat is performed. The so-called explosive load is created, i.e. a quick effort is made in a short time, which develops muscle strength and increases their volume. The jumps can be done with minimal training, but do not forget to strictly control the technique [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5641,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[68,67],"tags":[],"class_list":["post-5638","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercises","category-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Train Your Legs With a Jump Squat &#8212; AAFS<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.aafs.net\/blog\/train-your-legs-with-a-jump-squat\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Train Your Legs With a Jump Squat &#8212; AAFS\" \/>\n<meta property=\"og:description\" content=\"This is a classic plyometric exercise, during which a powerful jump squat is performed. 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