What is Jump Squats?
It is a nice variation of the conventional squat that works the hamstrings, glutes, quads, and calves. It is also an efficient exercise to increase vertical jump height and explosive power and improve strength and balance. If you want to improve your athletic abilities, the jumping squat is an exercise you want to learn. (1)(2)(3)
What Muscles Do Squat Jumps Work?
Some people think that squat jumps build the quadriceps,hamstrings . Others think that it works the glutes and erector.
Both are true.
The quadriceps muscle is the largest muscle in the body and is located on the front of the thighs, and it works by stabilizing the knee joint. The hamstrings muscle is the large muscles on the back of the thighs. This muscle connects the knee with the lower leg and works by extending the hip and knee joints.
The glutes are the muscles that sit on the lower back of the body and work by stabilizing the hips and pelvic region. The erector spinae are those muscles that are located under the spine and work by extending the spine.
If you want to do the squat jump correctly, you need to mobilize most of the muscles below the abdomen,so all of the above muscles will be worked.
What Are The Benefits of Doing Jump Squats?
Some people will tell you that you should not do jumping squats because the impact forces on the knees are too great. Others will tell you that you have to do jump squats because the impact forces on the knees are too great.
What’s the truth?
The truth is that jump squats are one of the most effective lower-body exercises you can do, and the impact forces on the knees are pretty low.
Here are 9 jump squats benefits you are gonna learn.
1.Jump Squats (also called box jumps or plyometric box jumps) Are a Great Way to Build Explosive Strength
Don’t be fooled by the name: Your body doesn’t jump; it uses its momentum to propel your body forward. It’s easy to think of the squat as a simple movement, but there’s a lot more to it than that. The squat is a great way to build explosive strength and power, as it’s an exercise that is very similar to the movements you use in everyday life.
2. It Will Improve Your Vertical Leap
The squat is the king of all exercises for improving athletic performance. Many basketball players swear by the squat, while soccer players and baseball players will tell you they’ve never seen anyone jump higher than the ones they do in the squat.
A recent study by researchers at the University of Missouri has revealed that the squat has the power to improve vertical jumping ability increased by 2.39% after warm-up.(1)
3. It Will Help You to Sprint Performance
One of the biggest myths about sprinting is that it is all about running. Sprinting success is predicated on the ability to jump, and this fundamental skill is the foundation of all sprinting.
Studies have found that exercises such as the squat jump can improve sprinting performance because both require muscular power.(2)
4. It Will Develop Fast Twitch Muscle Fibers
How many times have you heard that jump squats are going to develop fast twitch muscle fibers? Well, it’s true, but there’s more to it than that.
Let’s take a look at the role of muscle fibers in strength.
When a muscle is strong, it can lift greater weight. Forces have muscle fibers that are different sizes, and the bigger fibers are called slow-twitch fibers. The fast twitch muscle fibers are smaller and have more mitochondria, producing organelle in the muscle cell. They can contract more quickly and create more work.
5. It Will Also Improve Your Balance and Coordination
When you jump, your body naturally wants to land on the feet as opposed to the hands. If you are just beginning to do jump squats (or other squats with a higher incline) or do them too frequently, your body will want to use the hands to catch yourself.
Doing jump squats will help you improve your balance and coordination and strengthen the muscles of the lower body.
6. It Will Help You To Burn Fat
Jumps squats are one of the most popular exercises because they work the whole body and effectively burn fat.
While some people pan jump squats as an overrated fat-burner can be a very effective fat-loss tool. If done properly, jumping squats burn fat fast and effectively build muscle mass and improve overall fitness.
7. It Will Help You to Improve Conditioning and Cardio
It’s one of the most popular and effective exercises for increasing strength and power, so it should come as no surprise that jump squats have many benefits.
But what’s it about jump squats that makes them so effective?
Well, for starters, they’re a great way to build power and muscle. A study conducted by the University of Kent in the UK (the study was published in the Journal of Sports Science and Medicine) found that athletes who performed high-intensity power-based exercises, such as jumping squats, had increased leg strength who did non-power-based exercises. And even more surprising?
The study found that jumping squats alone could make people stronger and more powerful compared to those who did not do them.
8. It Will Help You to Build Lean Muscle Mass
The squat is one of the most commonly used exercises for weight loss and lean muscle building. It is training that works not only the legs’ muscles but also the abdominal (crab), chest, and shoulder muscles. In addition, it also tones the powers of the thighs and buttocks.
9. It Will Increase Your Speed and Agility
Doing the jump squat is great to get your heart rate up and help with your strength and help improve your speed and agility. To do this, you can start with a lightweight and do a set, then try to beat your record.
As you get stronger and build up to jump higher, work on doing more sets, and eventually, work on doing as many groups as you can.
How To Do Jump Squats Properly
Getting into shape isn’t easy, especially if you’re a couch potato who doesn’t have the time or patience to get into shape—That’ss where squat jumps come in.
Using one of these exercises can help you add muscle and strength to your legs, improve your balance, and kick up your cardio. Squat jumps are a great way to get fit. You do not need any equipment to use them, and they take just a few minutes to complete. I will explain very simply how to do them.
- Stand with feet shoulder-width apart and hands forward in order to maintain your balance.
- Bend your knees and squat, sit back until the hips fall below the hip joint. At the bottom of the squat, quickly jump up using the force of your legs. After landing, squat down, and then quickly stand up.
- Go slightly slower when sitting down in a squat and faster when standing up.
- Standing up straight, consciously lift your heels (forefoot on the ground) when you jump up; the body seems to rise to the sky with momentum.
- Do two to three sets of 10 reps.
Note: deep squat jumping is not suitable if you are overweight, and knee joints should always be kept in direction of the toes! In addition to the start of the squat, after jumping back into the squat position, try to have only the forefoot on the ground.
How Many Calories Does A Jump Squat Burn?
It’s a well-known fact that squats burn a lot of calories, even more than running, but is it as simple as the number of calories you burn when you jump up in the air?
According to a recent study published in the Journal of Strength and Conditioning Research, the answer is yes. The study found that participants burned “more calories on jumping squats and less on standing jump” than they did on running.
Then, how to calculate the calories does jump squats?
One method is to take the calories burned in a normal squat and divide it by the calories burned in a jump squat. The trouble with this method is that the amount of force you can exert depends on your body weight.
For example, if you weigh 140 pounds, you would need to jump a little more than four feet to get the same amount of calories burned.
Jumping Squats After 50: Can I Do It?
It’s probably safe to assume that most people over 50 can no longer handle full squats. Even if you’re able to slip into a squat position, there’s a chance your joints are no longer up to the task.
You may also have a weak lower back and knees, and you will likely suffer from back pain. That’s because the muscles and tendons that control the movement deteriorate with age, especially those in your thighs and calves.
So, for safety reasons, we do not recommend this sport to people aged 50.
The Bottom Line
There is no doubt that jumping squats are one of the most basic and effective exercises for improving your overall health and fitness level.
For many, the fact that jumping squats are good for your health is a no-brainer, but it’s not always the case. It’s generally accepted that jump squats need to be avoided if you have knee problems.
However, recent scientific studies suggest that the squat is, in fact, a very good movement for strengthening your knees and improving joint health.
Jumping squats are also a good warm-up for the squat and help prepare the squat’s body. If you want to increase your strength due to squatting, you should also perform jump squats.