How To Do Jump Squat on a Step

By: Chris Freytag, CPT

Chris Freytag demonstrating a Jump Squat on a Step

Jump Squats on a Step is a plyometric exercise that strengthens the glutes and legs muscles as well as providing cardiovascular benefits. A plyometric exercise uses explosive movements to build strength and to condition the muscles and heart. The exercises themselves are forms of jumping. You perform an explosive move and each time you land your muscles get a stretch allowing you to jump with a little more power the next time. If you learn how to do Jump Squats on a Step you will have a basic plyometric move in your routine that only requires a few repetitions to be effective for great cardio benefits and a high calorie burn!

Plyometrics used to be used mostly by athletes to improve performance. Fitness professionals everywhere started to see the benefits for everyone and, consequently, you will now find them in many different types of workouts. Jump Squats on a Step is a move that will help you strengthen the muscles of your legs and your glutes. As you explode into the jump you engage the leg muscles to lift you, but more importantly the legs and glutes are going to help you land properly so that you don’t put too much pressure on your knees or joints.

The Jump Squats on a Step exercise is, like all plyometrics, the perfect balance between strength and cardio. It is the type of move that will give you the “two for one” sale on fitness! Make sure you fit this move and other moves like it into part of your fitness routine.

Here are the steps to performing Jump Squats on a Step:

1) Begin in a squat position with a step in front of you and arms bent next to your side.

2) Jump up onto the step, swinging your arms to help. You should land in a squat position with both feet touching at the same time and keeping weight in your heels.

3) Step down and repeat.

Targets: glutes, quads


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