Strengthen Legs with Butt Kicker Jump Squat

Butt Kicker Jump Squat

Rep Range

8-20

Hints

Begin in a standard squat position: feet shoulder-width apart, core engaged, with hands clasped together in front of you for balance. As you descend into the squat, ensure your knees are in line with your toes. Explode upwards into a jump. While in the air, attempt to kick your heels towards your glutes. Land softly, immediately transitioning into the next squat.

Common Mistakes

Landing with locked knees. Not engaging the glutes and hamstrings during the jump. Forgetting to land softly, which can put undue strain on the joints. Letting hands flail, which can disrupt balance.

Breathing

Inhale as you lower into the squat. Exhale powerfully as you explode into the jump.

Muscle Focus

Primary Muscles

Quads, Hamstrings, Glutes, Calves

Secondary Muscles

Adductors, Erector Spinae

Tertiary Muscles

Core