Squat Jumps

Area: Top of thighs, buttocks and lower back
Muscle Group: Quads, Glutes, Erector Spinae

• Stand with your feet one and half times shoulder width apart
• You should be stood tall with your shoulders back
• Keep your belly button drawn in and your head in a neutral position
• Inhale as you start to bend the knees and sit back (imagine sitting onto a chair)
• As you sit back ensure your knees remain over the second and third toe, and your knees stay behind the toe line
• You should transfer your weight to your heels
• Keep your spine straight with a forward lean from the waist, ensure your shoulders stay behind your knees
• Ensure your head and chest are lifted and you look out to the horizon
• Exhale as you jump in the air
• As you jump allow your legs to naturally hang straight
• Land on your toes lowering down to your heels, ensure your feet remain one and a half times shoulder width apart
• Lower into the squat position as you inhale, ensure your knees are at 90 degrees before jumping again and exhaling