The 180 Squat Jumps is a plyometric exercise that fully engages the lower body and core, helping to develop strength, speed and increase the aerobic capacity of the body. Tightens legs and glutes, improves core strength and helps you lose weight.
This exercise primarily works the glutes, hip flexors and quadriceps. These are the primary muscles. The abdominals, calves, hamstrings and lower back are worked alternately and secondarily.
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 up and turn 180 degrees to the left.
- Land on toes with knees slightly bent and squat.
- Quickly jump up, turn right and return to squat.
- Repeat until set is complete
Keep your breathing smooth and steady, and keep your back aligned by keeping your chest up and your hips back. Jump with pressure on the heels of your feet and land softly on the toes and balls of your feet with your knees slightly bent. As you squat, don’t let your knees extend past your toes, and squeeze your core as you jump back up.
To perform squat jumps and 180 ankle lunges, practice them first. Once you are comfortable with your form, combine the two movements and do 2 to 3 sets of 30 seconds of the 180 jump squat exercise.