Jump squat

These plyometric squats tone your leg muscles and strengthen your core. Since they’re effective and don’t require equipment, jump squats are a perfect addition to any strength programme. They elevate your heart rate, burn lots of calories, and build muscles for speed and power.

EXERCISE Profile

Equipment

None

Primary muscle groups

Glutes, quads

Secondary muscle groups

Hamstrings, calves, core

1 Stand with your feet shoulder-width apart and turn your toes slightly outwards. Inhale, push your hips back, and bend your knees until your thighs are roughly parallel to the floor. Clasp your hands at your chest and keep your core engaged.

2 Exhale, push through your heels, and straighten your legs to jump fully off the floor. Swing your arms back for momentum.

3 Swing your arms forwards and land with your feet shoulder-width apart and your toes turned out. That is one rep. Immediately transition into the next squat and repeat for the number of reps given in your workout.