Target Muscle

    Glutes

    Equipment

    Body Weight

    Difficulty

    Intermediate

    Category

    Plyometrics

    LegsBody Weight

    Jump Squat

    The jump squat is a plyometric exercise that targets the glutes and also works the quadriceps, hamstrings, and calves. It involves squatting down and then jumping explosively, making it effective for building lower body power and explosiveness.

    Also Works

    QuadricepsHamstringsCalves

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart.

    2. 2

      Lower your body into a squat position by bending your knees and pushing your hips back.

    3. 3

      Jump explosively off the ground, extending your hips, knees, and ankles.

    4. 4

      While in mid-air, quickly bring your arms forward for balance.

    5. 5

      Land softly on the balls of your feet and immediately go into the next repetition.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

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