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Quadriceps · Intermediate

Run and Semi Squat Jump

Running-in-place interval periodically combined with a shallow squat jump and controlled landing.

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Run and Semi Squat Jump demonstration

Exercise overview

Training details

QuadricepsGlutesCalvesCore

Equipment

Bodyweight

Sets × time

3 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Start in a standing position with your feet shoulder-width apart.
  2. 02Run in place for a few seconds to get your heart rate up.
  3. 03Lower your body into a semi-squat position.
  4. 04Perform a jump as high as you can while maintaining form.
  5. 05Land softly back into the semi-squat and immediately transition back to running.

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Variations

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Alternatives

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