Cluster
Description
The term "Cluster exercise" or "Cluster set" typically refers to a training method used in strength and conditioning workouts rather than a specific exercise. Cluster sets involve breaking down a traditional set of repetitions into smaller, more manageable "clusters" with short rest periods in between. This approach allows the athlete to perform more repetitions at a higher intensity, while reducing fatigue and maintaining proper form.
Muscle Group
Equipment Required
Cluster Instructions
- Stand with your feet shoulder-width apart and your arms at your sides.
- Bend your knees slightly and jump up, spreading your legs apart and raising your arms above your head.
- As you land, bring your legs back together and lower your arms to your sides.
- Repeat the jump and land motion for the desired number of repetitions.
Cluster Form & Visual
Cluster Benefits
- Improves cardiovascular health
- Increases endurance and stamina
- Burns calories and aids in weight loss
- Strengthens muscles in the legs, glutes, and core
- Improves balance and coordination
- Can be done indoors or outdoors
- Can be modified for different fitness levels
Cluster Muscles Worked
- Quadriceps
- Glutes
- Hamstrings
- Calves
- Core muscles
Cluster Variations & Alternatives
- Cluster push-ups
- Cluster lunges
- Cluster squats
- Cluster bench press
- Cluster deadlifts
- Cluster pull-ups
- Cluster rows
- Cluster overhead press
- Cluster bicep curls
- Cluster tricep extensions
