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Technique

  1. Start in a Deep squat position.
  2. Jump forward explosively, using your arms to swing forward to generate momentum.
  3. Land directly back into a squat position to absorb the force.

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Form tips

  • Land softly and absorb the impact with your legs.
  • Aim to make as little noise as possible when landing.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
  • Legs
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Gastrocnemius
  • Soleus
  • Flexor digitorum brevis
  • Flexor digitorum longus
  • Flexor hallucis longus
  • Flexor hallucis brevis

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Other disciplines
Joint movements
Kneeextension
Hipextension
Ankleplantarflexion
FootToes flexion
trains stretches
e0ex

Jumping half squat

Beginner
e08m

Long jump

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e0dg

Bunny hop

Novice
e05x

Jumping deep squat

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e06k

Long jump to backward jumps

Novice
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