180 Jump Squat

The 180 jump squat is a plyometric variation of the traditional squat, and a step up from the already challenging jump squat. It’s a great exercise that builds muscle and strength in your glutes, quads, hips, and hamstrings.

This leg-toning move also burns a lot of calories, increases cardiovascular fitness, and improves mobility and balance. The 180 jump squat can help boost athletic performance by increasing explosive strength and how high you can jump.

Before you do this exercise ensure you can complete squats and jump squats with proper form.

How to Do a
180 Jump Squat

Starting position: Stand with your feet a little wider than shoulder-width apart, with your toes pointing slightly outward and looking straight ahead. Squat down by driving the hips back and bending the knees.

• From the squat position, push trough your heels and leap up into the air, thrusting your arms above your head and rotating your body 180 degrees, so you are facing the opposite direction.
• Land softly and lower straight back into the squat position.
• Repeat in the other direction. Continue alternating between directions for the prescribed number of reps.

Breath: Do not hold your breath. Continue to breathe steadily throughout the exercise.

The higher you jump the more demanding this exercise, so control your jump height accordingly.

Practice good form. Keep your chest up and look straight ahead. As you squat down ensure your knees remain in line with your toes and do not cave in or collapse out.

Variations: An easier version of this exercise is the jump squat. To make 180 squat jump more challenging touch the floor with one hand as you squat down.