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Easy Home Exercises to Build Muscle

How to do the plyometric squat jump.

When it comes to boosting muscle power, up is always a good way to go! By Deborah Lin

Plyometrics, or jump training, involves stretching muscles before contracting them. When used safely and effectively, such training strengthens muscles, increases your vertical jump and decreases impact on the joints, according to the American Council on Exercise. Amore Fitness personal trainer Rosnani Abdullah shows you how to do it right. You can do this in the comfort of your home! Note: To avoid straining or hurting your back, ensure that your starting position is not too far away from the door frame.

Plyometric squat jumps

Works abs and legs
Stand with feet hip- width apart and toes pointing forward. Inhale, bend knees with hands at sides and get into squat position. Knees should not exceed toes and butt should not be lower than knees. Exhale, jump and extend arms to reach highest point of door frame – or above it if you are tall. Land gently on floor and return to squat. This counts as one rep. Repeat three sets of 15 reps.

plyometric squat jump - squat

 plyometric squat jump - jump

To increase the workout intensity, try this: 

After returning to squat from jump, place both palms on floor and kick legs backwards to get into a plank position. Then hop back to hands to return to squat. This counts as one rep. Do three sets of 15 reps. 

Tip: Safe landing techniques – such as landing from toe to heel from a vertical jump, and using the entire foot as a rocker to dissipate landing forces over a greater surface area – are also important to reduce impact forces.

plyometric squat jump - plank

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