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Technique

  1. Perform a Deep squat, lowering until your thighs are compressed against your calves.
  2. From the bottom position, explode upward as hard as you can to jump off the ground.
  3. Land softly and immediately transition into the next repetition.
Risks
  • High-impact landings can be stressful for the joints if not performed with proper muscle absorption.

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Muscles

Strength

Secondary

  • Glutes
  • Hamstrings
  • Quadriceps
  • Legs
  • Hip adductors
  • Pelvis
  • 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

Calisthenics skills
Joint movements
Ankleplantarflexion
FootToes flexion
trains stretches

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Progressions

w00v

Burpee

Novice
w00w

Pushup burpee

Novice
w018

Candle jump

Intermediate

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Regressions

e031

Deep squat

Beginner
e0ex

Jumping half squat

Beginner
e0xp

Deep squat hold

Beginner

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Variations

e031

Deep squat

Beginner
e0jq

Goblet squat

Novice
e0xp

Deep squat hold

Beginner
e11j

Stability ball wall squat

Beginner
e11n

Cyclist squat

Beginner
e11o

Goblet cyclist squat

Novice
e06k

Long jump to backward jumps

Novice
e0dg

Bunny hop

Novice
e0df

Frog jump

Beginner
e08m

Long jump

Beginner
e0we

Tuck jump

Novice
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