Hey there HomeBody followers! If you find your leg workouts getting boring or too easy (ok, too easy is probably not possible) and you want to shake things up a bit then give this Home Exercise of the Week a try.
Jump Squat and Hold – There are a few different aspects to this exercise that will challenge your quadriceps, glutes, hamstrings, and calves in ways that standard squats just can’t do. Regular squats are awesome and you will get great results and strength from doing them but with the Jump Squat and Hold you get the benefit of plyometric and isometric training.
Plyometric exercises will build explosive power, increase your metabolic rate, burn more calories, and strengthen your cardiovascular system. Isometric exercises burn fat and build muscle and don’t place a lot of stress on your joints.
Before you jump right to the exercise (pun intended) and start feeling that lactic acid buildup, let’s take a look at how to do this exercise properly.
- start with feet shoulder width apart and toes pointed out slightly
- squat deep down keeping your head and chest up with shoulders back
- keep your knees in line with your toes
- from the deep squat position, jump up in the air as high as you can and with as much force as you can muster
- land back down and immediately go back in to the squat position but this time hold the squat for 5 to 10 seconds
- while holding the squat, extend arms out and raise them up to shoulder height. This will give you a bonus isometric anterior deltoid (front shoulder) exercise
- after holding the squat, jump back up and repeat
So there you have the Jump Squat and Hold. Kick your metabolism in to high gear with this one and even try changing up the exercise a little to keep your body guessing. For example, you can do this by doing 5 jump squats before the hold or extending the hold for longer than 10 seconds. There are many combinations you can do but whatever you choose, have fun and work hard!