The bodyweight drop jump squat is a plyometric exercise targeting the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. It involves explosive jumping and rapid foot movement, challenging coordination, power, and lower body strength.
Also Works
QuadricepsHamstringsCalves
How to Perform
1
Stand with your feet shoulder-width apart.
2
Lower your body into a squat position by bending your knees and pushing your hips back.
3
Jump up explosively, extending your hips, knees, and ankles.
4
While in mid-air, quickly bring your feet together.
5
Land softly on the balls of your feet and immediately drop back into a squat position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Land softly on the balls of your feet and immediately absorb the impact by dropping into a deep squat.
•Start from a low box (6-12 inches) and only increase height as your landing mechanics improve.
•Explode upward out of the squat with maximum intent; the goal is to minimize ground contact time.
Common Mistakes
•Landing with stiff, locked-out legs instead of bending the knees to absorb the impact.
•Letting the knees collapse inward on the landing, which puts dangerous lateral stress on the knee joint.
•Starting from a surface that's too high before developing the landing strength and coordination required.