Broad Jump to Squat Hold

The Broad Jump to Squat Hold is a dynamic exercise that combines explosive power with isometric strength. This exercise primarily engages the muscles of the lower body, including the quadriceps, hamstrings, gluteus and calf muscles, as well as the core muscles. By integrating both a powerful jump and a stabilizing squat position, this exercise improves both strength, balance and coordination. :contentReference[oaicite:0]{index=0}

Correct Execution of the Broad Jump to Squat Hold

Follow these steps to perform the exercise correctly:

  1. Stand with your feet hip-width apart, knees slightly bent, and arms at your sides.
  2. Bend at the hips and knees, lower into a half squat, and swing your arms back to generate momentum.
  3. Explode forward with a powerful jump, fully extending your body during the jump and swinging your arms forward to maximize distance.
  4. Land softly with feet hip-width apart and knees slightly bent and immediately lower into a deep squat position.
  5. Hold the squat position for 2-3 seconds to stabilize, then return to the starting position or repeat the exercise.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Uncontrolled Landing: Land softly with knees slightly bent to absorb impact and avoid injury.
  • Lack of depth in the squat: Make sure to lower the hip sufficiently in the squat position to activate the muscles optimally.
  • Raised heels during the squat: Keep the heels in contact with the floor during the squat to maintain balance and proper form.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Reduce the distance of the jump and focus on a controlled landing and correct squat position.
  • Advanced: Increase the distance of the jump or add weight, such as a medicine ball, to increase the resistance and further challenge the muscles.

Number of Repetitions and Sets

Perform 2-3 sets of 8-10 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you prepare to jump and exhale as you execute the jump and land in the squat position. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing the Broad Jump to Squat Hold:

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