How To Do Jump Squats Properly - Full Video Tutorial & Exercise Guide (With & Without Weights)
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Jump squats are one of those exercises that is great for both building muscle and losing weight. As you'll discover in this guide, we can use slight variations of this exercise to make it more metabolic or strength-focused and explosive.
But no matter which you're focused on, doing jump squats properly is incredibly important to not only get the best results but also stay safe and keep your knees injury-free. So in this video, I'm going to demonstrate the proper form, along with giving you some recommendations on sets and reps so you can work this into your routine.
How To Do Dumbbell Jump Squats - Step-by-Step Technique (0:28)
Some people like to do weighted jump squats with a barbell, but I recommend dumbbells because we have a little more control over them and you can do them at home without having a barbell.
Start with relatively light dumbbells so you can really explode with each rep of your jump squat. Because while our leg muscles do respond well to using heavier weight, they also respond well to fast-twitch explosive movement.
- Step 1: Place your dumbbells on the floor, one on each side of your legs; which should be shoulder-width apart. Bend your knees, keeping your back straight to assume the starting position.
- Step 2: Align your spine. This means feet shoulder-width apart, dumbbells hanging at your sides and head in line with your body. You should not be leaning forward or back.
- Step 3: Slowly lower the weights to above the floor by bending your knees. The weights should stay next to your calves on the way down. When your thighs are horizontal to the floor you are in the lower position.
- Step 4: Explode upwards as fast as you can; straightening your legs and jumping into the air. Your arms should stay straight moving up the side of your body.
- Step 5: As you land, start the knee bend to move you into the lower position again. This ensures you do not damage your knees and are ready to jump again. The key is to keep your body moving continuously.
- Step 6: Repeat steps 3-5 for the prescribed number of reps.
Here are your routine recommendations - muscle building & fat loss (2:41)
** Pro Tip #1: This can be used as an excellent dynamic warm-up exercise, you should aim to complete 2-3 sets with 10-15 reps in each one. Alternatively, use this as an effective finisher with 2-3 sets of 8-15 reps.
** Pro Tip #2: You do not need to use heavy weights. The explosive force is enough to build rapid muscle growth in the target muscles.
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-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project
**Disclaimer: This information on how to lose 30 pounds in a month for men is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
Пікірлер: 85
Ha, I did some of these last night and my knees are killing me today because of poor posture. Your videos are gold to me, always helping me improve myself!!
You're such a helpful and likable guy. Love your videos.
It's new ideas, thank you for this beautiful publication and thank you for your sharing
Been looking at incorporating Jump Squats into my latest routine. Thanks for the advice!
I can't believe I've been doing jump squats wrong all this time, I'm surprised I didn't injure myself! Really appreciate you going over the proper technique, your videos have really helped me make sure I'm doing exercises properly and I'm definitely seeing the results from doing so.
No doubt I need the instruction on doing jump squat properly, this way i can avoid more injury to my aging knee again. Thank!
another great video showing how to do proper form to get the most of the workout!
excellent tutorial doctor! thank you for sharing this effective workout, have never tried it before but certainly, I will soon.
nice tutorial dr. Balduzzi, ur knowledge and fitness is super impressive!!
Glad I know how to do these now! Thank you very much! :)
I will be try soon. Awesome tips and advice. Thanks
nice workout doc. I'll def. gonna add into my routine
superb effective exercise for leg strengthening and toning , wasn't too familiar with the jump squats using dumbbells , straightforward clear instructions with the proper sets and reps.
wow this is really amazing video on jump squats. i wish everyone should go through this. thanks for sharing nice information.
Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.
Excellent content from beginning to end. Sharing useful and effective information in all your detailed and well explained information about How To Do Jump Squats Properly.
@kayesiphone8910
5 жыл бұрын
Honestly agree, the professionalism in this video isn't seen anywhere else, good stuff Fit Father Project.
very useful tutorial.learned the task easily.i can do it now easily in my gym session.thanks a lot
Very useful steps.i will try this exercise.great idea.thanks for sharing.
Very nice video! The tips are amazing!!!
I screw up on the alignment thing all the time, I'm working on it though! Always good to be reminded.
That was fun to watch!
Very useful video. Thanks for sharing with us!
@monaladyconsumer184
5 жыл бұрын
Agree - I love these - so full of great info!
Looks like a good workout thanks for the tutorial
excellent video.. good informative.. thanks
Wow this is amazing method of jump squats properly So I like this very much. Thanks for sharing this video method.
Wow this is really amazing Vedio. Thanks for sharing.
Very informative video about How To Do Jump Squats Properly thanks
this is great squat exercise options
Great content and share. I struggle with squats. Great share
men i have been doing my squats wrong, thank you so much for teaching me the right way!!
Not been doing these 100% correctly this whole time, thanks for sharing this!
Great content, everyone should try this seems like it helps a lot!
Great video on how to do jump squats
@wsymphony
5 жыл бұрын
It sure is. He gets a thumbs up from me!
Doing regular dumbbell is very healthy for me. I will try to add the jump, it really would take more effort though. Very useful video.
Good technique 👊🏽
@Fitfatherproject
3 жыл бұрын
Thank you 👍
Exactly the tips i need : The landing. Most tutorial didnt press on that part which is my problem, I don’t know how to land properly..on my toes or heels. But now i know what to do with my leg when i land 😂 good job 👍🏻
good video
Good tips! how about, what kind of legs exercises routine for those with knees, ankles or any other related issues? Thank you for what you do. Keep it up!
@Fitfatherproject
3 жыл бұрын
You're very welcome Brother 👍🏼
Benn doing them wrong for years,thanks man
This video about squats was great! I learned a lot new things and definitely recommend checking it out.
Good work keep it up brother
@Fitfatherproject
3 жыл бұрын
Thank you Brother 👍
Praying I get better at these. I'm suffering with them at bodyweight. I have no endurance. Trying to do 20x4 twice a week. Thanks for this video it's a workout technique saver.
@Fitfatherproject
2 жыл бұрын
You're very welcome 🙏
what alterations can be made to get the most out of these, if you have an unstable ankle (previously fractured)?
@Fitfatherproject
2 жыл бұрын
Hey TL, thanks for writing in and great question! You could try Explosive Squats instead so you are basically doing the same motion but without the jump. You would slowly lower yourself the same but explode upward without leaving the ground. You are still working the same concept, with just a little more stability. Best of luck to you! -The FFP Team
thanks for the good explanation - question - shouldn't you "exhale on exertion"? wouldn't that be on your way up?
@Fitfatherproject
3 жыл бұрын
Hey Rick, thanks for writing in brother and great question! You are right, that you are to inhale during the "negative" portion of a movement, exhaling during the harder or "positive" portion. Dr. A does perform this correctly with the first rep though he looks like he simply got into a rhythm for the remainder. Good catch! -The FFP Team
I follow you stape bi stape, thanks brow to share your content
Certainly, dumbells are safer, I never use barbells. Cool and informative videos, thanks Doc.
jump squats WITH weight look interesting. I'm going to try those out.
@nancymurphy852
5 жыл бұрын
yes me too! this is an easy exercise to do at home and I like that I can use the dumbbells for the extra benefits. I'm definitely going to try this!
Your videos are great. I've really improved my for from watching your videos. I feel really motivated watching you
Question: Would doing high volume of jump squats(reps and sets) still engage type 2 fibers(fast twitch fibers)? Or would this just be basically endurance conditioning and engage type 1 fibers instead?
@Fitfatherproject
3 жыл бұрын
Hey Steven, thanks for writing in and great question. You can actually trigger those Type II muscle fibers eventually as you are combining a solid compound movement with a plyometric, more explosive movement into one. And both can help recruit Type II fibers to help with more development. -The FFP Team
@stainless_steve3597
3 жыл бұрын
@@Fitfatherproject ok thanks. Also can you clarify what you mean be combining solid compound movement with plyometric? Also will plug squats still engage type 2 fibers regardless of high reps (20-30)?
@Fitfatherproject
3 жыл бұрын
Hey Steven, thanks for writing back. Compound movements are those that require multiple joints and therefore multiple muscle groups. So movements such as squats or lunges work well, especially in a plyometric (explosive/jumping) manner. I am unfortunately not familiar with plug squats so cannot comment on that question though. -The FFP Team
I think I have finally found the one exercise there is no general consensus on, every single form video looks completely different from the next
@Fitfatherproject
2 жыл бұрын
👍
Would a 15 pound weight work out?
@Fitfatherproject
3 жыл бұрын
Absolutely, when it gets easy add more reps 👍
does this exercise Increases height,sir!
@Fitfatherproject
3 жыл бұрын
Hi Rakesh, unfortunately no!
I think this is a great exercise for younger folks. For me at 57 I'll stick with back squats and the occasional set of goblet squats. Since I'm not a competitive athlete the explosiveness isn't as important for me as joint integrity. Can't deny the cardiovascular benefits though, but I can get that through doing burpee's and be a little more gentle on my worn parts.
Sir please make video on height increase exercises .🙏
@Fitfatherproject
3 жыл бұрын
👍
JUMP squats? Whoa hang on man, I'm still working on my regular squats!
If you want to gain endurance do more reps lighter weight and if you want to gain strength do less reps higher weights
@Fitfatherproject
3 жыл бұрын
👍
If we do 30 jumping squats then 100 calories will burn???
@Fitfatherproject
3 жыл бұрын
Hey Vijil, thanks for writing in and great question. The exact amount of calories burned will vary, depending on a variety of factors (intensity level, weight used, gender, form, etc). However, if done correctly as mentioned in the video, you can burn a good amount of calories, boost your metabolism, and work your legs all simultaneously. -The FFP Team
@vijilvk7483
3 жыл бұрын
@@Fitfatherproject i searched in Google then it says that if we do 30jumping squats we will burn almost 100calories at no time
I'm here for my PE class🙄🙄
Dont forget leg day!
@Fitfatherproject
3 жыл бұрын
👍
I do this with 12 kg dumbbells each hand. It kills me.
@Fitfatherproject
3 жыл бұрын
🙌
Is the fit father project a Christian based company
@Fitfatherproject
5 ай бұрын
Hi @jessmr8517, no we aren't a Christian company, we just want to help men over 40 to improve their lifestyles 🙏
Wrong! Too much power on the knee when you stop in right angle.. you should go under the knee or stay over it.