Target Muscle

    Cardiovascular

    Equipment

    Body Weight

    Difficulty

    Intermediate

    Category

    Cardio

    CardioBody Weight

    Semi Squat Jump

    The semi squat jump is a plyometric exercise that targets the cardiovascular system while also engaging the quadriceps, hamstrings, and calves. It involves performing a partial squat followed by an explosive jump, making it effective for improving cardiovascular fitness, lower body power, and coordination.

    Also Works

    QuadricepsHamstringsCalves

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart.

    2. 2

      Bend your knees and lower your body into a squat position.

    3. 3

      Jump explosively, extending your hips and knees while swinging your arms for momentum.

    4. 4

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

    5. 5

      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 Cardiovascular Exercises

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