Run and Semi Squat Jump
Description
The run and semi squat jump alternates running in place with squat jumps. The lifter runs in place for several seconds, then drops into a half squat and explodes up into a jump. The combo trains cardio capacity and lower body power.
Muscle Group
Equipment Required
Run and Semi Squat Jump Instructions
- Stand tall with feet hip width apart.
- Brace your core and start running in place.
- Drive the knees up high with quick steps.
- Run in place for several seconds.
- Stop and drop into a half squat with thighs at half depth.
- Drive through the heels to explode up into a jump.
- Land softly and immediately start running in place again.
- Continue alternating runs and squat jumps.
Run and Semi Squat Jump Form & Visual
Run and Semi Squat Jump Benefits
- Brutal cardio combo
- Trains explosive power
- Builds cardio capacity
- Strong functional pattern
- Useful conditioning combo
- Builds the glutes
Run and Semi Squat Jump Muscles Worked
- Quadriceps
- Gluteus maximus
- Calves
- Core
Run and Semi Squat Jump Variations & Alternatives
- Squat Jump
- High Knees
- Burpee
- Jumping Jack
