Napra

Freehand Jump Squat

StrengthIntermediate QuadricepsCalvesGlutesHamstrings Bodyweight
Freehand Jump Squat, step 1
1. Squat down to about half depth, arms forward.
Freehand Jump Squat, step 2
2. Explode up and jump as high as you can; land softly with bent knees into the next rep.

How to do it

  1. Cross your arms over your chest.
  2. With your head up and your back straight, position your feet at shoulder width.
  3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
  4. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
  5. When you touch the floor again, immediately squat down and jump again.
  6. Repeat for the recommended amount of repetitions.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

Similar exercises