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Jump Squats

1020 views 8th December 2018 Video Duration: 00:02:37
Muscles worked: Primarily your booty (gluteus maximus/medius/minimus) & muscles of your thighs (quadriceps). Also, it works stabilizers muscles such as the muscles supporting your spine (erector spinae), your "inside" abs (transverse abdominis), back of the leg muscles (soleus, gastrocnemius, hamstrings).

1. Stand with your core engaged. Shoulders back. Feet shoulder-width or slightly wider.
2. Shift your weight to the heels of your feet and sit back as if you are sitting into an imaginary chair
3. Keep your eyes looking directly ahead, not at the floor and keep your chest up
4. Don't round your back or drop shoulders in. Focus on engaging your core (belly button to spine)
5. Lower back in your sitting position so your thighs are as parallel to the floor as possible
6. Now reverse your motion and jump in one quick movement
7. When you land, keep your core tight, landing first on the ball of your foot first, then ease heel down
8. Your knees should naturally bend when you land and absorb the shock of your land

BUNNY TIPS:
• When going into the squat keep your weight in your heels, so your knees don't go further than your toes.
• Make sure that your knees don't fall inwards, to avoid this, think of spreading your butt cheeks apart
• Keep your core tight to help your leg and calf muscles do the work of getting you up in the air
• Never land with your knees locked or flat-footed, you can injure your spine
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