Run and Semi Squat Jump
Gym Exercise Card
Equipment
The Run and Semi Squat Jump is a dynamic exercise that combines cardiovascular endurance with explosive strength building. This bodyweight move helps improve agility, boost metabolism, and strengthen the lower body, making it an excellent addition to any workout routine targeting overall fitness and athletic performance.
How to do it
- Begin with a quick jog or running in place for 10-15 seconds, maintaining a moderate pace to keep your heart rate elevated.
- Transition into a semi squat position by bending your knees at about a 45-degree angle and lowering your hips back, keeping your chest up and core engaged.
- Explosively jump upward from the squat position, pushing through your heels and extending your legs fully.
- Land softly back into the semi squat position, ensuring your knees are slightly bent to absorb impact.
- Immediately go back into running in place to continue the cycle, maintaining fluidity between jogging and squat jumps.
Muscles worked
Primary Hamstrings Quadriceps
Secondary Gluteus Maximus
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