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exercises

In & Out Jump Squat

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How to: In & Out Jump Squat

Primary Muscles Used:Upper Legs, Glutes, Gluteals, Quads, Hamstrings

Exercise Families:Squat

Trainer:Chontel Duncan

  1. Plant both feet on the floor fist-width apart. This is your starting position.
  2. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.
  3. Exhale. Push through your heels and propel your body upwards into the air, extending your legs beneath you.
  4. Inhale. Reposition your legs to land in a sumo squat position with your feet slightly further than shoulder-width apart, ensuring that you maintain ‘soft’ knees to prevent injury. Bend your knees until your upper legs are parallel with the floor, ensuring that your back remains within a 45- to 90-degree angle to your hips.
  5. Exhale. Push through your heels and propel your body upwards into the air, extending your legs beneath you. Reposition your legs to land in the starting position. Alternate between close and sumo squats for the specified number of repetitions. Each squat is equivalent to one repetition.

Alternative Exercises for No Equipment

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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