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Get a Agency Butt and Thighs With Squat Jumps

Spring is a good time to take inventory of how your winter weight-reduction plan and coaching have progressed. Maybe your self-examination will reveal that your thighs, calves and buttocks are softer and sagging a bit greater than you need. Even if so right now, a tighter weight-reduction plan and centered assault on the decrease physique will flip issues round somewhat shortly. Squat jumps are a good way to begin this decrease physique evolution. They’ll generate muscle energy, enhance physique steadiness, agency the thighs, calves and buttocks, and burn energy within the course of. It’s also an ideal train for those who can’t make it to the health club, as a result of you are able to do squat jumps even when there isn’t any health club in sight.

Muscle Construction and Perform

The squat soar includes many thigh, calf and hip muscle tissues, however solely the key ones can be mentioned right here. The quadriceps femoris muscle group consists of 4 thigh muscle tissues.1 The vastus lateralis muscle covers the lateral a part of the femur bone of the thigh. The vastus medialis muscle is anchored to the medial a part of the femur. The vastus intermedius muscle is hooked up to the central, anterior a part of the femur. The muscle fibers from these three vasti muscle tissues connect to the quadriceps tendon. The rectus femoris begins on the hipbones on the iliac crest and above the hip joint and never on the femur.2 Its fibers lengthen to the patellar tendon together with the three vastus muscle tissues to connect to the patella (knee cap). This tendon continues from the patella to the tibia bone of the decrease leg because the patellar ligament. Collectively, the three vasti and the rectus femoris lengthen the leg on the knee.

The gluteus maximus is the key muscle of the buttocks.1 It extends the thigh if you find yourself leaping upwards from the squat place. The fibers of the gluteus medius muscle run between the ileum bone of the hip and the posterior a part of the femur bone of the thigh. It abducts the femur on the hip joint by transferring the femur laterally, away from the midline of the physique. The gluteus medius maintains physique steadiness through the takeoff and touchdown of squat jumps.

Collectively, the lengthy head of the biceps femoris, semimembranosus and semitendinosus muscle tissues are the hamstring muscle tissues that reside on the posterior thigh. These muscle tissues connect to the posterior sides of hip and pelvic bones.1 They lengthen down the posterior facet of the femur bone to connect both on the medial facet of the tibia bone of the leg (semitendinosus), the medial facet of the superior a part of the tibia bone (semimembranosus) or the lateral facet of the tibia bone slightly below the knee (biceps femoris). Collectively, these muscle tissues flex the knee. Nonetheless, when the foot is on the bottom, the hamstrings lengthen the hip joint, and subsequently these muscle tissues are very energetic through the upwards leap in soar squats.


You must stretch your quadriceps and hamstrings and do a pair minutes of sunshine stationary biking earlier than starting this train.3 That is vital as a result of squat jumps are somewhat explosive as you thrust upwards from the squat place, so the muscle tissues and joints ought to first be warmed up appropriately. As well as, your footwear ought to have a superb rubber sole so that you gained’t slip on the bench.

1. You probably have not carried out these earlier than, begin with a low bench that’s about 12 inches excessive.

2. Straddle the bench in order that one foot is on both facet of it. Your toes needs to be about shoulder-width aside.

3. Squat down till your knees are flexed to an angle of about 90 levels. It’s possible you’ll want to elevate your arms in entrance of you to close shoulder stage to enhance your steadiness through the jumps.

4. Explosively spring upwards. Deliver each toes nearer collectively as you soar in order that each toes concurrently land on prime of the bench. Bend your knees to a 90-degree angle and squat when your toes hit the highest of the bench. The squat on the bench will enhance the work on your thighs and buttocks and it’ll additionally take up the jarring forces which can be generated through the soar.

5. As soon as you’re on the bench, thrust upwards from the squat place and soar off the bench. Widen your stance in order that each toes hit the ground concurrently.

6. Instantly squat as your toes hit the ground. This may each take up the soar downward and likewise put together you for the subsequent soar upwards.

7. Proceed for at least 15 repetitions however work as much as 25. Relaxation a few minute, after which repeat the set. You possibly can work as much as 3 units. Upon getting mastered this, choose a better bench (e.g., 18 inches) and steadily work as much as a bench that’s 24 inches in top. Don’t fear, you’ll grasp the train shortly4 and end up on the lookout for increased benches very quickly.


The relative diploma of muscle exercise differs among the many quadriceps muscle tissues through the soar. The strain within the vasti muscle tissues diminishes as you method the highest portion of the carry (with the knees straightened). Conversely, the rectus femoris is much less energetic on the backside however turns into extra activated when the hip and knee are being prolonged. For the reason that gluteus maximus muscle and hamstring muscle tissues are robust extensors of the hip, they’re very energetic through the soar upwards.

This can be a actually intensive train. The muscle tissues of your decrease physique can be stretched below your body weight as you soar off the bench throughout every repetition,5 which implies your muscle tissues can turn out to be sore from this train. When carried out accurately, the squat soar is usually a nice complement to different weight coaching or cardio. Alternatively, squat jumps can work independently to successfully agency your decrease physique, burn lots of energy and provide you with higher leaping potential6 or simply convey a spring to your step.



1. Moore, KL and AF Dalley. Clinically Oriented Anatomy. Fourth version. Baltimore, Lippincott Williams & Williams, 1999; 531-546.

2. Waligora AC, Johanson NA, Hirsch BE. Medical anatomy of the quadriceps femoris and extensor equipment of the knee. Clin Orthop Relat Res  2009; 467: 3297-3306.

3. Pacheco L, Balius R, Aliste L et al. The acute results of various stretching workout routines on soar efficiency. J Power Cond Res 2011;25:2991-2998.

4. Randell AD, Cronin JB, Keogh JW et al. Reliability of efficiency velocity for soar squats below suggestions and nonfeedback circumstances. J Power Cond Res 2011;25:3514-3518.

5. Foure A, Nordez A, Cornu C. Results of plyometric coaching on passive stiffness of gastrocnemii muscle tissues and Achilles tendon. Eur J Appl Physiol 2011; in press.

6. Ziv, G , Lidor, R 2009. Vertical soar in feminine and male basketball players-A evaluate of observational and experimental research. J Sci Med Sport 2010;13, 332-339, 2010.



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