180 squat jumps is a plyometric movement that fully engages the lower body and core and helps develop strength, speed and increase aerobic capacity. This exercise helps tone the legs and glutes, improves core strength and stimulates weight loss.
This exercise works mainly the glutes, hip flexors and quadriceps; these as primary muscles. Alternately and secondarily it trains the abs, calves, hamstrings and lower back.
How to do a 180 squat jumps
- Stand with feet slightly wider than shoulder width apart, toes pointing slightly outward, and sit down.
- Push through heels to jump upward, turning 180 degrees to the left.
- Land on toes with knees slightly bent and squat.
- Quickly jump upward, turn to the right and return to the squat position.
- Repeat until the set is complete
Keep your breathing pattern smooth and steady, and keep your back aligned by keeping your chest up and hips back. Put pressure on the heels of your feet to jump, and land softly on your toes and balls of your feet with your knees slightly bent. As you squat, don’t let the knees extend past the toes and squeeze the core as you jump back up.
To do squat jumps and 180 ankle lunges, practice doing them first. Once you are comfortable with your form, put the two movements together and do 2 to 3 sets of 30 seconds of the 180 jump squat exercise.