Do you want well-shaped thighs and legs? Well, if you do, then this is the post you should be reading! Jump squats help exercise the quads and calves while helping you tone your body as well. There are many benefits associated with jump squats. Let’s look at how to perform Squat jumps and their variations. To know how squat jumps can be beneficial for you, read till the end.
1. Regular Squats:-
How to do it:
  • Stand with your feet a little wider than shoulder-width apart.
  • With your feet firmly on the ground, push your hips out while slowly lowering yourself.
  • Make sure that your toes point forward, knees are in the front, and your head and shoulders are straight.
  • Rise slowly, Repeat the same.

2. Wall Squats:-
How to do it:
  • Do the regular squat but instead of pushing your hips out make sure that your back is straight with the support of the wall.
  • Do not bend lest you hurt yourself.
  • Repeat without sliding up and down the wall.

3. Uneven Squats:-
How to do it:
  • Place one foot on the floor and the other on the plank.
  • Do your regular squats.
  • Make sure that you balance your weight evenly.
  • Do not stress the knee.
  • If you have any problem doing this, do not attempt this squat.

4. Prisoner Squats:-
How to do it:
  • Keep your hands behind your head.
  • Push your hip backward while you bend.
  • Keep your shoulders and arms straight.
  • Lower your body and squat.

5.Monkey Squats:-
How to do it:
  • Stand with your legs a little wider than shoulder-width apart.
  • Reach for one knee or toe (depending on how flexible you are) as you lower into a squat.
  • Still holding the toe, squat as low as you can.
  • Slowly raise and release the toe.
  • Make sure that you never pull or push the toe or knee.

6. Sumo Squats:-
How to do it:
  • Keep your feet apart such that the distance between them is more than shoulder length.
  • Make sure that it is not so much that you lose your balance.
  • Hold a heavyweight with both your hands and perform a squat
    Remember to keep your upper body straight as you bend your knees.
  • Lower yourself as much as you can

7. Single Leg Squats:-
How to do it:
  • Stretch one leg out in the front.
  • Stretch your hands in the front too.
  • Now, squat as low as you can.
  • You can use a piece of furniture for balancing.

8. Frog Squats:-
How to do it:
  • As you squat down, jump and land on your feet with your hands in the front.
  • Jump back up and repeat.
  • It is similar to burpees where you continue to stretch down and back up.

9. Jumping Jack Squats:-
How to do it:
  • Start with a jumping jack.
  • As your arms go down, squat down.
  • As your arms go up, your body should squat up.