Jump Squat

Primary Muscle(s) and Keywords of the Jump Squat Exercise
Lower Body, Quadricep, Hamstrings, Butt, Gluteus Maximus, Rectus Femoris, Calf, Gastrocnemius, Dumbbells, Freeweight

How to do the Jump Squat

To perform the dumbbell Jump Squat grab light dumbbells and put them at your side. Next, proceed into a squat position with your thighs level with the ground. Explode up pushing off with your calves, glutes, hams and thighs. Now tuck your knees into your chest. Finally, bring your feet back down with your knees bent. Slowly return to another squatting position to complete another rep.

Jump Squat Spotter Information:
To spot someone completing a jump squat stand behind the athlete while performing the exercise. Watch their form and make sure they keep their legs bent on the decend.

Jump Squat Notes

Jump squats are one of those exercises that will not only let you dunk, it will help you develop overall strength. This is one of the most important exercises for an advanced weight lifter. Research has shown that Jump squats have increased an athletes Barbell squat by 30% after 2 months of training legs twice per week.

Lower Body Workout Exercises

Ball Squats
Cable Bent-Leg Deadlift
Calf Raises on Leg Press Machine
Calisthenics Elbow Instep Lunge
Clean and Jerk
DeadLift
Deadlift (Bent Leg)
Donkey Calf Raises
Dumbbell Calf Exercise Ball Raises
Dumbbell Power Cleans
Elastic Band Lunges
Exercise Ball Hamstring Curls
Front Squats
Hack Squat
Hip Abduction
Hip Adductor
Check out ALL Lower Body Workout Exercises

Jump Squat and Lower Body Workouts
Purpose	Type of Workout	Workout Level
Dumbbells / Freeweight Workout Routine This dumbbell workout program is a whole body program intend	Strength	Intermediate
Calf / Gastrocnemius Workout Routine Calf training should be preluded with leg training or plyome	Muscle Specific	Intermediate
Hamstring \| Biceps Femoris Workout Routine Hamstrings are important for running and pretty much every s	Muscle Specific	Intermediate
At Home Training \| Home Workout Routine Home workouts are usually different than other gym workouts	Muscular Definition	Advanced
Preseason Basketball Workout Routine	Sport Specific	Intermediate
Gluteus Maximus / Butt Workout Routine Training your glutes should be performed once or twice a wee	Muscle Specific	Advanced
Baseball Inseason Training Program Workout Routine This program will allow you to build muscle and gain the end	Sport Specific	Intermediate

Biceps Femoris or Muscle Anatomy

Hamstring, Hamstrings, Leg, Legs, Hammy, Biceps Femoris, Hams, Lower Body anatomy picture

Hamstrings are extremely important to work for any type of athlete. Quadriceps and Hamstrings should be given equal attention to avoid injury. Biceps Femoris are made up of 2 main and 2 smaller muscles.The function of the Biceps Femoris (Hamstrings) are for knee flextion, external rotation and interal rotation. Also it extension of the hip.The origin of the hamstrings are at the ishial tuberosity and posterior of the femur.The hamstrings insert onto the Tibia at the lateral condyle and medial condyle. Two of the biceps femoris insert onto the head of the fibula. Other names for this muscle group or similar muscle groups referred to the '' are: Hamstring, Hamstrings, Leg, Legs, Hammy, Biceps Femoris, Hams, Lower Body

Gastrocnemius or Muscle Anatomy

calf, calves, lower leg, Gastrocnemius, Lower Body, gastrocs anatomy picture

The gastrocnemius (calf) has two heads. The medial head and lateral head.The function of the gastrocnemius is ankle plantar flexion and knee flexion.The origin of the gastrocnemius attaches to the posterior medial condyle on the femur.The calf inserts onto the achilles tendon on the calcaneous.The calf can be trained more often than other muscles but keep at least 24-48 hours of rest between heavy training. Other names for this muscle group or similar muscle groups referred to the '' are: calf, calves, lower leg, Gastrocnemius, Lower Body, gastrocs

Gluteus Maximus or Muscle Anatomy

Butt, Bum, Rear Hips, Glutes, Gluteus Maximus, Ass, Lower Body anatomy picture

The gluteus maximus is make up of upper fibers and lower fibers.The function of the gluteus maximus is hip extension, hip external rotation, hip transfsverse abduction and hip adduction.The origin of the gluteus maximus is onto the Ilium, sacrum and the fascia of the lumbar area.The insertion is onto the femur and tibia. Other names for this muscle group or similar muscle groups referred to the '' are: Butt, Bum, Rear Hips, Glutes, Gluteus Maximus, Ass, Lower Body

Quadricep or Muscle Anatomy

Quadriceps, Rectus Femoris, Thighs, Inner Thigh, Outer Thigh, Quads, Legs, Lower Body anatomy picture

Quadriceps or Rectus Femoris is perhaps one of the largest muscle groups in your body and should be trained with the same intensity as your Biceps Femoris or Hamstrings. Quadriceps are extremely important for many for many athletes.The function of the quadriceps or Rectus Femoris are for knee extension and hip flexion.The origin of the quadriceps attach onto the Illiac Spine of the Ilium and the lateral, anterior and medial surface of the femur.The quadriceps insert onto the patellar tendon of the Tibia.Training recommendations for the quadriceps should consist of many major compound exercises such as the squat, lunge, jump squat, and deadlift. Other names for this muscle group or similar muscle groups referred to the '' are: Quadriceps, Rectus Femoris, Thighs, Inner Thigh, Outer Thigh, Quads, Legs, Lower Body

Lower Body Forum Discussions/Topics

What am I doing wrong	Can someone please tell me what I am doing wrong or what I should be doing more of or less of. I am getting very frustrated :( I go to the gym 5 days a week Monday 1 hour of strength training and then 30 mins cardio tuesday 60 mins of spinning ...
AB ENERGIZER	Hello. I bought the ABTRONIC a while ago and it never came (guy who shipped said he never got the payment) so I bought another one called ABENERGIZER. I hear it's suppose it work better. I'm 15 years old, 175 pounds, 5'11". I do lots of weight traini...
The Perfect Pushup and Powertubes?	So basically I used to weight lift a lot from when I was 15-18 y/o and then stopped. Well I'm 22 and looking to get back in shape. I'm not over weight just skinny and ideally want to be ripped, tight, and strong again, but not necessarily huge or any...
Groin Exercize on Nike.com training website	I have been looking around for the exercise that nike.com football training has told me to do in lower body workouts it am confused on what they want me to do if anyone can tell me please let me know...
Problems with my thighs and butt [male]	Hi. I've always been kinda big for my age and stature. Last year, though, I decided to change my eating habits, and work out a bit more. I used to be 140 lbs, but now I'm 120. I used to do about 200 sit ups a night, as well as Dance Dance Revoluti...
Soccer / Football Exercises	To train for soccer or european football you must focus on foot speed, lower body strength, upper body flexibility and basic compound upper body exercises....
NEw to forum....frustrated	hi all. im new here and need some help... im trying to lose 30 lbs and doing alot to get there, but its not working for me..heres my schedule: 3-4 days treadmill 4-5 mph for an hour 1-2 days at gym on cardio machines for 1-2 hrs 2 days a...
cardio interval training	How long should an interval cardio training workout be? I do 30 min cardio to tiredness now, then weights upper body one day lower body next day. always 30 min cardio to start and 20-30 min cardio to finish less intense. Total time in gym 1.5 hour...

Best Health and Fitness Products

This is Dr. John Beradi's nutrition masterpiece. This cookbook is everything you need to look after your nutrition side of things. Click Here for a full review of

Gourmet Nutrition

Turbulance Training for Women - The Ultimate Female Training System

Author and Fitness God Craig Ballantyne, CSCS helps women achieve the ultimate sexy body.

Turbulance Training for:
Women that have tried just about everything and want to lose the extra weight for good.

Turbulence Training for Women

Craig Ballantyne author for Men's Health, Men's Fitness, Muscle and Fitness Hers, and Oxygen magazines created

This is for: The advanced athlete looking to lose the last few percent body fat.

Turbulance Training for Men