Squat Jack

Description

How to do Squat Jack

1. 01
   Setup

   Stand with your feet together, hands clasped at chest level or at your sides, with a slight bend in your knees and an engaged core.

2. 02

   Inhale, then explosively jump your feet out wider than shoulder-width apart while simultaneously lowering your hips into a squat position, ensuring your knees track over your toes.

3. 03

   Exhale as you powerfully jump your feet back together, returning to the starting standing position. Maintain a slight bend in your knees to absorb impact.

4. 04

   Immediately repeat the movement, focusing on a smooth, continuous rhythm and maintaining control throughout the exercise.

Tips

• Focus on soft landings by bending your knees and hips to absorb impact, which protects your joints and improves plyometric power.
• Maintain an upright chest and engage your core throughout the movement to support your spine and improve overall stability.
• Control your breathing: inhale as you jump your feet out and lower into the squat, and exhale as you jump back to the starting position.
• For increased intensity, try to get a little deeper into your squat with each repetition, without compromising your form or allowing your back to round.

Common mistakes

• Rounding the lower back during the squat can strain the spine; fix this by engaging your core and keeping your chest lifted and shoulders pulled back.
• Allowing knees to cave inward during the squat can strain knee joints; fix this by actively pushing your knees slightly outward, aligning them over your middle toes.
• Landing stiff-legged puts excessive stress on your joints; fix this by bending your knees and hips upon landing to absorb the impact smoothly and safely.