Wide Stance Jump Squat to Narrow Stance Jump Squat
Description
The wide stance jump squat to narrow stance jump squat is a plyometric drill that switches stance widths between jumps. The wide stance recruits the inner thighs and glutes while the narrow stance hammers the quads.
Muscle Group
Equipment Required
Wide Stance Jump Squat to Narrow Stance Jump Squat Instructions
- Stand with your feet in a wide sumo stance with toes turned slightly out.
- Lower into a deep squat keeping the chest tall.
- Push through the floor and jump up explosively.
- In midair, snap your feet together into a narrow stance.
- Land softly with feet close together and bend the knees.
- Sink into a narrow stance squat with the torso upright.
- Jump up again and land with feet wide in the sumo position.
- Continue alternating wide and narrow stance jumps for all reps.
Wide Stance Jump Squat to Narrow Stance Jump Squat Form & Visual
Wide Stance Jump Squat to Narrow Stance Jump Squat Benefits
- Builds explosive power in the legs and hips.
- Hits the inner thighs in the wide stance and the quads in the narrow stance.
- Spikes the heart rate for excellent conditioning.
- Improves landing mechanics and ankle stability.
- Develops coordination through stance changes mid air.
- Requires no equipment and can be done anywhere.
Wide Stance Jump Squat to Narrow Stance Jump Squat Muscles Worked
- Gluteus maximus
- Quadriceps
- Adductors
- Hamstrings
- Calves
Wide Stance Jump Squat to Narrow Stance Jump Squat Variations & Alternatives
- Sumo Jump Squat
- Narrow Stance Jump Squat
- Squat Jump
- Split Jump
