Squat To High Knee Jumps
This leg exercise mainly works your quads, glutes and adductors, with help from your erector spinae. Watch the demo video, then follow the tips below.
Rep Range
8-20
How to do Squat To High Knee Jumps
Start with your feet hip-width apart and toes slightly pointed out. Place your hands in front, together, for added balance. Lower into a squat ensuring your weight is evenly distributed. As you ascend, explosively drive upwards, hopping and raising one knee. Upon landing, ensure it's soft and controlled, immediately transitioning into the squat before driving upwards with the opposite knee.
Common mistakes
Ensure your knees don't surpass your toes during the squat and maintain a straight back throughout. Avoid landing with locked knees and ensure you're not compromising the depth of your squat between jumps.
Breathing
Inhale during the squatting motion. Exhale as you jump and drive the knee upwards. Inhale again as you return to the squat position.
Muscles worked
Primary Muscles
Quads, Glutes, Adductors, Hip Flexor, Hamstrings, Calves
Secondary Muscles
Erector Spinae
Tertiary Muscles
Core
