Primary muscles: Glutes, hip flexors, quads
Secondary muscles: Abs, calves, hamstrings, lower back
Equipment: No equipment
180 Jump Squat Instructions
1. Stand with your feet a little wider than shoulder-width apart, your toes pointing slightly outward, and sit back.
2. Push through the heels to jump up, spinning to the left 180 degrees.
3. Land on your toes with your knees slightly bent and squat.
4. Quickly jump up, spinning to the right, and go back into the squat position.
5. Repeat until the set is complete.
Proper Form And Breathing Pattern
Keep your breathing pattern smooth and steady, and maintain your back aligned by keeping your chest up and your hips back. Put the pressure on the heels of the feet to jump, and land softly on the toes and balls of the feet with your knees slightly bent. As you squat, don’t let the knees extend beyond the toes and tighten your core as you jump back up.
From the Shop
Exercise Benefits
The 180 jump squat is a plyometric move that fully engages your lower body and your core and helps build strength, speed, and increases aerobic fitness. This exercise helps to tone your legs and glutes, improves core strength, and boosts weight loss.
180 Jump Squat Demonstration
Sets And Reps
Practice doing jump squats and 180 ankle hops first. Once you’re comfortable with your form, pair the 2 movements and do 2 to 3, 30-second sets of the 180 jump squat exercise.
Calories Burned
To calculate the number of calories burned doing the 180 jump squat, enter your weight and the duration of the exercise:
Related Full Body Exercises
Try these other full body exercises to get your heart rate up and burn even more calories:
Squat curl
Reverse lunge shoulder press
Side lunge front raise
Lunge punch
Popular Workouts
Full Body Workouts
20-Minute Metabolism Boosting Workout
The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …
Lower Body Workouts
Legs, Booty & Cardio Bodyweight Workout
Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …
Core Workouts
Belly Fat Burner Workout For Women
Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …
Leave a Reply
You must be logged in to post a comment.