Jump Squat to Step-Up

How to: Jump Squat to Step-Up

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

Exercise Families:Squat, Lunge

Equipment:Step

Trainer:Chontel Duncan

1. Begin standing and place a step horizontally in front of you, plant both feet on the floor shoulder-width apart. This is your starting position.
2. Inhale and brace your core. 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, ensuring that your back remains within a 45- to 90-degree angle to your hips.
3. Exhale as you push through your heels and propel your body upwards into the air, extending both your knees and your hips.
4. Inhale as you bend your hips and knees to land, ensuring that you maintain ‘soft’ knees to prevent injury.
5. Exhale and firmly plant your entire right foot on the step, ensuring that your knee is in line with your toes. Push through the heel of your right foot to extend your leg. Avoid pushing through your toes to prevent placing additional pressure on your shin and knee. As you extend your right leg, bend your left knee and draw it in towards your chest.
6. Inhale. Reverse this pattern back to the floor to return to the starting position. You should feel tension through your quads, glutes, and core throughout this movement. Alternate between sides for the specified number of repetitions or time. A full sequence is considered as one repetition.