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How To Do Jump Squats With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_JUMP_SQUATS.jpg" } }, "headline":"How To Do Jump Squats With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-11-12", "description":"Learn How To Do Jump Squats With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_JUMP_SQUATS.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>You may know squats as a popular lower body move. They’re great for building leg strength and growing your gluteus maximus. But did you know that squats are one of the best moves to boost your metabolism and burn fat? It’s true! Here we’re going to teach you a squat that kicks it up a notch with an explosive leap. This will enhance both your lower-body strength and your metabolism: the jump squat.</p> <p>To perform the jump squat, start by standing with your feet shoulder-width apart. Hinge at the hips and drop into a squat. At the bottom of the squat, press through your heels to leap explosively upward. Land softly and go straight into the next repetition. The cardio element of the jump squat is enough to burn some serious calories and start to burn fat. But the real magic here comes from the lean muscle you’ll build from doing jump squats. The more muscle you have, the higher your metabolism. This is because muscle burns as much as 5.5 times as many calories as fat <sup><a target="_blank" href="https://www.livestrong.com/article/310070-how-many-calories-does-a-pound-of-muscle-burn-per-day/" rel="nofollow noreferrer">1</a></sup>!</p> <p>Beginners may want to start with a simpler variation, the sit to stand. Stand in front of a couch or chair with your hands at your sides and your feet hip-width apart. Hinge at the hips and raise your arms to lower yourself down to the couch. Touch the couch briefly then press through your heels to stand back up, allowing your hands to come back to your sides. This move is an accessible option for increasing your leg strength and a great place to start your squatting journey. If you need a little help, place your hands on your thighs as you do this to maintain stability.</p> <p>From there, move on up to the sit to hop. Perform this move exactly the same as the sit to stand. This time instead of just standing, push hard through your heels and leap upward. The jump adds a number of benefits including: improving coordination, strengthening your fast twitch muscles, and giving you a nice cardio kick. </p> <p>Now, let’s learn how to do the perfect jump squat.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Stand with your feet just outside of shoulder-width with your toes pointed slightly outward.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-LR-1.jpg" class="img-fluid" alt="jump-squat-1"> </picture> <li>Hinge at the hips to lower yourself to the ground. Bring your arms out in front of you to maintain balance.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-LR-2.jpg" class="img-fluid" alt="jump-squat-2"> </picture> <li>Press hard through your feet and extend your hips all the way forward to leap directly upward. Allow your arms to come to your sides.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-LR-3.jpg" class="img-fluid" alt="jump-squat-3"> </picture> <li>Land softly on your toes and go straight in to the next repetition.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-LR-4.jpg" class="img-fluid" alt="jump-squat-4"> </picture> <li>Continue until you’ve completed a set.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Inhale as you drop into the squat, then exhale hard to propel yourself upward.</li> <li>Keep about 70% of your weight on the heels during the squat part of the exercise. Once your feet are fully on the ground after the jump, bring your weight back to the heels.</li> <li>When you jump, point your toes to extend your calves—you should feel your calves working during the movement. Land softly on the toes and allow your feet to slowly curl down to the floor as you begin the next repetition.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-LR-5.jpg" class="img-fluid" alt="jump-squat-5"> </picture> <li>Focus on hinging through the hips and pressing your butt backward during the squat, rather than bending your knees to lower down. Bending at the knees causes you to lean your weight forward. This not only disrupts your balance, but also can cause pain or injury in the knees.</li> <li>Make sure that your knees track over your toes and don’t wobble in or out during the movement. This is also to protect your knees from injury.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-6.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-6.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-6.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-LR-6.jpg" class="img-fluid" alt="jump-squat-6"> </picture> <li>Your back should stay straight during the exercise. Keep your core tight and only squat as far as you can while maintaining that good alignment in your spine. If you feel your back rounding you’ve gone too far and may want to decrease your range of motion on the next repetition.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-7.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-7.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-7.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/jump-squat-LR-7.jpg" class="img-fluid" alt="jump-squat-7"> </picture> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The jump squat is a fantastic exercise for turning yourself into a strong, lean, fat-burning machine. Start slow, keeping your focus on each of the cues we’ve offered here during each repetition. As you gain strength and confidence, pick up the pace until you’ve got a solid, steady rhythm going. Stick with it, and you’ll see a noticeable increase in your metabolism.</p> <p>Again, jump squats are tough, so try out something a little easier if you’re just getting started. The sit to stand is a simple, yet effective, lower-body trainer that you can do on your very own living room couch or chair. The sit to hop is the next move in the progression that will do wonders for your leg strength, your cardio capacity, and your jumping ability.</p> <p>You’ve got all the cues you need to do the best jump squat, so why not start today? Find a little space in your home to knock out some repetitions or add a set to your next workout!</p> <p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-sit-to-hop/">Sit To Hops</a>.</p> </section> </article>

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