Plyometric Squat Jumps

Stability & Strength

This is an instructional video to correctly demonstrate Plyometric Squat Jumps

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This explosive exercise works your gluteals, quadriceps, hamstrings, calves and hip flexors although other muscles are working too.
It is a good late stage exercise for knee rehabilitation.
Before you begin this high impact exercise make sure that you have built up with normal squats to a significant weight first
From a standing position, with your feet between hip and shoulder width apart.
Squat down until your knees reach 90 degrees.
Make sure that your knees don’t go past the front of your toes at any point.
Your lower back should be straight and your heels should stay in contact with the floor
When you reach a "seated" position, reverse direction by straightening your legs and hips forcefully into a jump.
On landing try to smoothly return to the seated position and without pausing spring back up again.
This is a power exercise so you should perform each rep with perfect technique every time and should only do low rep numbers.
3 reps at 30-60% of your 1 rep max is ideal so at first this may be just body weight but eventually you will build up to holding a weight.
You should perform between 3-5 sets
Rests need to be at least 3 minutes between sets and the session can be done 2-3 times per week.

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