Start
End
Strength
Freehand Jump Squat
intermediateBodyweight·compound·push
Muscles Worked
Secondary
Abductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posteriorgemellus inferiorgemellus superiorgluteus maximusgluteus mediusgluteus minimuspiriformisquadratus femorisbiceps femorisgracilispopliteussemimembranosussemitendinosus
How to Perform
1
Cross your arms over your chest.
2
With your head up and your back straight, position your feet at shoulder width.
3
Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
4
Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
5
When you touch the floor again, immediately squat down and jump again.
6
Repeat for the recommended amount of repetitions.
Alternatives to Freehand Jump Squat
Same muscles, different equipment or difficulty
