Focus On: Squat Jumps

Hey friends!

It is THE weekend.

Yep. THE weekend that I start my journey to possibly becoming an advanced and/or elite Les Mills BodyPUMP instructor. The first advanced training module is this weekend….and I am EXCITED! NERVOUS! HAPPY! FREAKED OUT!

So I guess what I’m trying to say is: please send good vibes my way.

Thank you very much :)


Fitness means a lot to me (duh!), and because I want you all to love it just as much, it’s important that we discuss how to do moves properly. Hence the Focus On posts <—click for the page to show all of ’em :)

As requested, today’s post will focus on how to do squat jumps correctly.

{right before jumping up. Don’t judge the crazy face.}

We already talked about doing squats with weights (a barbell or dumb bells) –such as back squats and plie squats, but we never chatted about doing them properly with a jump added in.

The beauty of squat jumps is this : the move combines a full body exercise with a cardio component. Doesn’t get much better than that, my friends! (This is also a very popular Plyometrics move, by the way.)

Focus On: Squat Jumps

Squat jumps are fun, challenging, and a great way to use the entire body to YOUR fitness advantage.


And they can be done….. YOU guessed it. ANYwhere.

To do squat jumps correctly:

  • start with heels outside of hips, core braced, and arms behind the head <—to help stabilize the core
  • bend the knees into a squat (between mid and bottom of a squat)
  • jump off the ground
  • land on the floor as softly as possible (front foot first, then heels)


Doing squat jumps with the arms behind the head allows you to focus on the legs without any arm momentum, which in turn will actually make your body work harder to stabilize the core…… thus sculpting you new abs without hardly realizing it!


Oh, and squat jumps can also be done with the arms raised to jump up:


Or you can use a weighted ball to add somethin’ somethin’ to the upper body:


I will say this though, squat jumps are THE moves that will get you a better butt, core, legs, and heart. How amazing is that?!

And people say there is no time to fit fitness in! Well, I am here to announce that ANYone can be fit, healthy, strong, and happy. All it takes is some inner desire and a mind ready to go :)

I am of course always willing to help in any way I can to get you at your fittest and happiest. I didn’t go to all that school for ‘nothin’ ya know 😉

Have a LOVELY weekend!

Oh, and if I am alive after the weekend, I will see you on Monday……

Have YOU ever incorporated squat jumps into a routine?? What do YOU love about this move?? Any Plyo fans out there?? What’s YOUR bet on me making it through the weekend?? 😉

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  1. i love, love, LOVE squat jumps! they are easily my favorite plyo move. i love how they work so many lower body muscles as well as crankin’ your heart rate up.

    good luck this weekend girl! you’ll do AWESOME! 😉 can’t wait to hear all about it!

  2. Good luck this weekend!

  3. Good luck this weekend! I hope it’s awesome :). I love jump squats and always incorporate them into my routines! And I never used to like plyos but now I really do love them.

  4. I’m going to print this out so I don’t do them wrong….Good luck!!

  5. caroline orien says:

    I can’t wait to hear how this weekend went!!! Good luck and I am so proud of you for going for your goals.

  6. We do squat jumps in Zumba…It’s awesome!!! I also do squat jumps in a few of my morning workout dvds. Difficult but effective.



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