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Quadriceps · Intermediate

Wide Stance Jump Squat to Narrow Stance Jump Squat

Explosive drill that develops coordinated force and power using bodyweight, with emphasis on the quadriceps.

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Exercise overview

Training details

Quadriceps

Equipment

Bodyweight

Sets × reps

3 × 8

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with your feet wider than shoulder-width apart.
  2. 02Squat down into a wide squat, ensuring your knees don't pass your toes.
  3. 03Explode upward into a jump, extending your legs and pushing off from your feet.
  4. 04As you land, step or switch your feet to transition into a narrow squat position.
  5. 05Immediately squat down into a narrow stance, and repeat the jump.

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Variations

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Alternatives

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