Content

• Part 2 of 4: Performing the Exercise
• Part 3 of 4: Advanced version
• Part 4 of 4: Frequency
• Tips
• Warnings
• What do you need

1 Stand directly in front of the mirror. Bend your knees slightly. Make sure your back stays straight.

Part 2 of 4: Performing the Exercise

1. 1 Sit down. Keep your hips in this position with your back straight and your head forward.
2. 2 Jump immediately. Stretch your arms up as high as you can when your feet are off the floor.
3. 3 Land at the same spot where you started. Take your hands back and immediately repeat step two.

Part 3 of 4: Advanced version

1. 1 To make this exercise more difficult, you can wear a weight vest or hold a pair of dumbbells in your hands during the exercise.
2. 2 You can also increase the difficulty of the jump squat simply by jumping on one leg. Try to do an equal number of reps for each leg.

Part 4 of 4: Frequency

1. 1 Do 20 repetitions of this exercise per set for each leg. Repeat until you have completed three sets. Start the first set relatively slowly, and speed up with each set so that you give 100% at the end. This will ensure you get it right.
2. 2 In order to see / feel the results, aim to do three sets a day. Give yourself three days of rest between days when you exercise. You should see results within five to six weeks. To achieve faster results, increase the number of sets / times per week when doing this exercise.

Tips

• The benefits of these exercises are increased strength and flexibility in your quadriceps muscles.
• To make this exercise easier, you can reduce the number of repetitions you perform in sets and / or rest more between each jump.

Warnings

• Knee injury is possible if this exercise is not performed correctly.
• Those with weak knees need to be especially careful when doing this exercise.

What do you need

• Dumbbells (optional)
• Weighted vest (optional)
• Water bottles (optional)
• Towel (optional)