180 Jump Squat
This leg exercise mainly works your quads, hamstrings and glutes, with help from your erector spinae. Watch the demo video, then follow the tips below.
Rep Range
8-20
How to do 180 Jump Squat
Start with feet shoulder-width apart, toes pointed slightly out. Lower into a squat, then push through your heels to jump, turning mid-air to face the opposite direction. Upon landing softly, immediately descend into another squat, preparing for your next rotation.
Common mistakes
Landing with straight legs. Not using arms to assist in rotation and balance. Incomplete 180-degree rotation. Landing too hard, causing strain on the knees.
Breathing
Inhale as you lower into the squat. Exhale powerfully as you jump and rotate. Draw a breath in again as you prepare for the subsequent squat.
Muscles worked
Primary Muscles
Quads, Hamstrings, Glutes, Adductors, Calves
Secondary Muscles
Erector Spinae
Tertiary Muscles
Core
