Bodyweight Drop Jump Squat
Description
The bodyweight drop jump squat performs a fast drop into a squat position followed by an explosive jump up. The reactive nature of the drop trains the stretch-shortening cycle and builds powerful lower body explosiveness. It is a strong choice for athletic plyometric training.
Muscle Group
Equipment Required
Bodyweight Drop Jump Squat Instructions
- Stand tall with feet hip-width apart.
- Brace your core and pull your shoulders back.
- Drop down quickly into a squat position by bending the knees and hips.
- Land softly with knees tracking over the toes.
- Continue down until thighs are parallel to the floor.
- As soon as you reach the bottom, drive up explosively.
- Jump up off the floor with full extension.
- Land softly and reset for the next rep.
Bodyweight Drop Jump Squat Form & Visual
Bodyweight Drop Jump Squat Benefits
- Builds reactive lower body power
- Trains the stretch-shortening cycle
- Strong plyometric stimulus
- No equipment required
- Develops athletic explosiveness
- Useful for sports training
Bodyweight Drop Jump Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Gastrocnemius
Bodyweight Drop Jump Squat Variations & Alternatives
- Jump Squat
- Box Jump
- Squat Jump
- Depth Jump
