Basketball Shots | Illustrated Exercise Guide

Primary muscles: Glutes, abs, quads
Secondary muscles: Calves, hamstrings, lower back, shoulders
Equipment: No equipment

BASKETBALL SHOTS INSTRUCTIONS

1. Stand with your feet shoulder-width apart and the toes pointing slightly outward.
2. Bend your knees, press your hips back, and take both hands close to your right foot.
3. Jump up and extend your arms above your head and to the left.
4. Land with your knees slightly bent and go back into the squat position.
5. Repeat and then switch sides.

PROPER FORM AND BREATHING PATTERN

Tighten your core, press your hips back, keep your chest up and maintain your back aligned. Don’t let the knees extend beyond the toes and breathe out as you push through the heels to jump up. Extend your arms above your head and slightly to the left, and gaze up. Land softly on the balls of your feet, with your knees slightly bent.

EXERCISE BENEFITS

The basketball shots is a high impact, full body exercise that improves your aerobic fitness, builds strength and increases your speed and coordination. This move targets your core, legs, glutes and shoulders, boosts your metabolism and improves your stamina and endurance.

DEMONSTRATION

SETS AND REPS

Practice doing the jump squat and the wood chop first. Once you’re ready to progress, add 2 or 3 sets of 16 to 20 repetitions of basketball shots to your full body or cardio workouts.

CALORIES BURNED

To calculate the number of calories burned doing the basketball shots, enter your weight and the duration of the exercise:

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
Touch and hop
Curtsy lunge side kick raise
Plank straight arm kickback
Chest press punch up

WORKOUT ROUTINES