bodyweight drop jump squat
The bodyweight drop jump squat is a plyometric exercise targeting the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. It involves explosive jumping and rapid foot movement, challenging coordination, power, and lower body strength.
Difficulty
Equipment: Bodyweight
Duration: 30seconds
Calories: ~9/per minute
CARDIO
Target Muscle
glutesLOWER POST
Secondary Muscles
quadricepshamstringscalves
Instructions
- Stand with your feet shoulder-width apart.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- Jump up explosively, extending your hips, knees, and ankles.
- While in mid-air, quickly bring your feet together.
- Land softly on the balls of your feet and immediately drop back into a squat position.
- Repeat for the desired number of repetitions.
