180 Jump Squat | Illustrated Exercise Guide

Primary muscles: Glutes, hip flexors, quads
Secondary muscles: Abs, calves, hamstrings, lower back
Equipment: No equipment

180 JUMP SQUAT INSTRUCTIONS

1. Stand with your feet a little wider than shoulder-width apart, your toes pointing slightly outward and sit back.
2. Push through the heels to jump up, spinning to the left 180 degrees.
3. Land on your toes with your knees slightly bent and squat.
4. Quickly jump up, spinning to the right, and go back into the squat position.
5. Repeat until the set is complete.

PROPER FORM AND BREATHING PATTERN

Keep your breathing pattern smooth and steady, and maintain your back aligned by keeping your chest up and your hips back. Put the pressure on the heels of the feet to jump, and land softly on the toes and balls of the feet with your knees slightly bent. As you squat, don’t let the knees extend beyond the toes and tighten your core as you jump back up.

EXERCISE BENEFITS

The 180 jump squat is a plyometric move that fully engages your lower body and your core and helps build strength, speed, and increases aerobic fitness. This exercise helps to tone your legs and glutes, improves core strength and boosts weight loss.

DEMONSTRATION

SETS AND REPS

Practice doing jump squats and 180 ankle hops first. Once you’re comfortable with your form, pair the 2 movements and do 2 to 3, 30-second sets of the 180 jump squat exercise.