Double Pulse Squat Jump | Exercise Illustration

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

DOUBLE PULSE SQUAT JUMP INSTRUCTIONS

1. Stand with your feet shoulder-width apart and the toes pointing slightly outward.
2. Bend your knees, pressing your hips back, and squat until the thighs are parallel with the floor.
3. Lift your hips a few inches up and squat again.
4. Push through the heels to jump straight up.
5. Land with your knees slightly bent and go back into the squat position.
6. Repeat until the set is complete.

PROPER FORM AND BREATHING PATTERN

Keep your chest up, your hips back and don’t let the knees extend beyond the toes. Inhale as you squat and breathe out as you put the pressure on the heels to jump. To absorb the impact, land softly on the toes and balls of the feet and with your knees slightly bent.

EXERCISE BENEFITS

The double pulse jump squat is a high impact, cardio exercise that can help build muscle strength, increase speed and explosiveness, and boost aerobic fitness. This exercise activates your lower body and helps tone your legs, thighs and glutes.

DEMONSTRATION

SETS AND REPS

Practice doing bodyweight squats, squat jacks and jump squats first. Once you’re comfortable with your form, advance to the double pulse squat jump and do 2 or 3, 30-second to 1-minute sets.