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Quadriceps · Intermediate

Alien Squat Jump

Coordinated plyometric jump from a wide half-squat with both legs extending outward in the air.

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Alien Squat Jump demonstration

Exercise overview

Training details

QuadricepsGlutesCalvesAdductors

Equipment

Bodyweight

Sets × reps

3 × 8

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand in a wide stance with the toes turned slightly outward, the knees soft, and the torso upright.
  2. 02Descend into a controlled wide half-squat with the knees tracking over the toes.
  3. 03Drive forcefully through the floor and jump upward while extending both legs outward to about 45 degrees.
  4. 04Bring the feet back beneath you before landing in the original wide stance.
  5. 05Absorb the landing through the hips and knees, regain control, and then begin the next repetition.

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Variations

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Alternatives

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