Most seasoned fitness enthusiasts acknowledge jump squats benefits, no wonder many athletes incorporate it into their training routine.
Jump squats are the high-intensity interval training version of traditional squats.
They are dynamic strength training exercises or plyometric exercises that engage muscles in your upper and lower body simultaneously.
Doing compound exercises like jump squats means that you burn more calories and prepares your body for more muscle growth.
There are many types of squats you can add to your routine but if you want to build power in your body, jump squats are your best bet.
Here are a few jump squats benefits.
JUMP SQUATS BENEFITS
1. INCREASES ATHLETIC ABILITY
When it comes to power training, Olympic lifts are a popular option.
However, if you don’t have access to a gym, gym equipment, or a training coach you can do jump squats.
A study in 2016 published in the Journal of Sports Science and Medicine found that jump squat training can improve sprint time and explosive strength at the same time.
The participants of the study did jump squat training thrice a week for eight weeks.
An additional study found that jump squats improved the ability of rugby players to jump and accelerate and advised coaches to include them in the development of players for peak power output.
2. BOOSTS WEIGHT LOSS
High-intensity workouts like jump squats burn a lot of calories.
According to the Harvard Medical Publishing, a 70kg person can burn over 200 calories doing strength training exercises for 30 minutes.
3. BOOSTS YOUR HEART HEALTH
Another one of the jump squats benefits is improved cardiovascular health.
Jump squats improve your blood circulation since they increase your heart rate.
They can reduce the risk of heart disease and hypertension.
Studies show that due to increased circulation, and increased sweating, your body is able to deliver nutrients to organs and tissues and remove toxins.
4. STRENGTHEN YOUR CORE
Having a strong core can help you improve your posture, reduce pain in your lower back, and improve your balance.
Strong core muscles make running, bending, and standing easier.
A study conducted in 2018 found that squats caused greater activation of the muscles that support your back.
5. STRENGTHEN LOWER MUSCLES
Your lower body contains some of your most-used muscles.
They are also the largest and most powerful. You use them to walk, sit, run, etc.
They include the glutes, quadriceps, hamstrings, adductors, hip flexors, and calves help you with nearly everything you do.
Training like jump squats strengthens and tones the lower muscles.
When they are in great condition, you improve the quality of your life because walking, exercising, lifting is easier to do.
6. REDUCE RISK OF INJURY
Strengthening the muscles in your lower body helps you move easier.
You improve your form, balance, mobility, and posture.
One of the jump squats benefits is strengthened tendons, ligaments, and bones.
Plyometric exercises are used to prevent ACL tears among women. Exercises like jump squats improve communication between the nerves and muscles that control the knees.
Research done by the American Council on Exercise shows that adding jump squats to your workout helps reduce the risk of injury.
7. BOOSTS MUSCULAR HYPERTROPHY
Hypertrophy is the increase and growth of muscle cells.
To build muscle in the body, you need to have mechanical damage and metabolic fatigue.
When you do a squat, your muscles contract which leads to structural damage of the muscles.
This stimulates a repair response in the body.
Studies show that for maximum muscular gain, you need to put metabolic stress on your muscles and muscle tension.
8. MOTIVATES YOUR WORKOUTS
One of the jump squats benefits is how versatile they are.
Changing up your jump squats by adding weights can help keep the exercise interesting.
You can also mix jump squats with other types of your squats in your workout can help activate different muscle groups.
You can add dumbbells, barbells, kettlebells, medicine balls, yoga balls, or resistance bands.
There are also different types of jump squats.
During box jump squats, you lower into a full squat, stand explosively then jump onto an elevated surface like a box or a chair.
There are also paused jump squats where you use a weight.
When you elevate you hold the position before you jump then hold the position again as you lower yourself to the original stance.
9. THEY ARE CONVENIENT
Jump squats don’t need a lot of space or complex equipment. All you need is enough space to lower your legs into a sitting position.
They also don’t consume a lot of time like endurance exercises such as jogging. You can still benefit all your muscles by doing about 50 to 100 jump squats a day.
10. INCREASED FLEXIBILITY
If you have a job where you sit a lot or remain immobile for long periods of time, you can experience tightness in your hips.
One of the jump squats benefits is increased mobility and flexibility. Squats stretch your pelvis and work on your thigh muscles.
Frequent and consistent squatting can help you increase your range of mobility.
WHAT MUSCLES DO JUMP SQUATS WORK?
Jump squats are an exercise that can challenge most of the muscles in your body.
They are an effective body resistance exercise that primarily works the lower body.
Squats target the glutes (buttocks), quadriceps (front of the thigh), hamstrings (back of the thigh), adductor (groin), hip flexors, and calves.
Jump squats work the glutes, thighs, hips, and legs. They also impact your cardiovascular fitness as we have discussed above.
SHOULD YOU DO JUMP SQUATS EVERY DAY?
Some trainers recommend doing jump squats every day if you don’t have time for any other workout.
The saying goes “50 squats a day will keep the doctor away.”
If you are cross-training, jump squats are a perfect exercise to add to your daily routine.
Doing jump squats every day doesn’t mean that your upper body is getting the same level of exercise that your lower body is.
It is also important to note that doing jump squats every day means that your body will adapt and they will eventually offer little resistance.
To avoid hitting a plateau, it is necessary to increase the volume and pace of your jump squats to make them more challenging.
TAKEAWAY
Jump squat benefits are numerous.
It is one of the easiest exercises to add to a workout routine and also one of the most effective.
However, it is important to note that you shouldn’t overdo them. If you are not careful you can hurt yourself.
Failing to provide enough recovery time can lead to fatigue instead of muscle growth. Exercising with sore muscles won’t help you achieve your fitness goals.
Always ensure your form is correct otherwise you can strain your back.
If you are a person living with conditions such as arthritis, it is important to see your doctor before adding jump squats to your routine.
Also, make sure your knees are healthy before attempting jump squats.
Only lower yourself as far as you can comfortably go. Don’t round your shoulders or back. Don’t look down and keep your chin parallel to the ground.
Make sure your ankles and pelvis are fine. If you are starting out, it is best to do some basic stretches to avoid injury and ensure you experience all jump squat benefits.
Jump squats are a high impact exercise. If you have bone injuries it is best to avoid them. Make sure you have the right shoes as well so as to avoid straining your ankles.
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