Semi Squat Jump

Semi Squat Jump


This exercise involves starting in a semi-squat position and then explosively jumping up as high as possible before landing back in the semi-squat position. It is a plyometric exercise that targets the lower body muscles and can improve power and explosiveness.

Muscle Group

Equipment Required

Semi Squat Jump Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Bend your knees and lower your body into a semi-squat position.
  3. Quickly jump up as high as you can, extending your arms above your head.
  4. Land softly back in the semi-squat position.
  5. Repeat for the desired number of repetitions.

Semi Squat Jump Form & Visual

Semi Squat Jump

Semi Squat Jump Benefits

  • Strengthens the glutes, hamstrings, and lower back muscles
  • Improves core stability and balance
  • Increases flexibility in the hips and spine
  • Relieves tension in the neck and shoulders
  • Can help alleviate lower back pain

Semi Squat Jump Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calf muscles
  • Core muscles

Semi Squat Jump Variations & Alternatives

  • Full squat jump
  • Single-leg squat jump
  • Box jump
  • Tuck jump
  • Split squat jump