Bodyweight Slow to Explosive Squat
Build explosive power! Control the descent, then jump! Level up your squat game.
The Bodyweight Slow to Explosive Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. No equipment needed: it uses just your bodyweight.
Bodyweight Slow to Explosive Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Lower Calf (soleus)
Bodyweight Slow to Explosive Squat Variations and Alternatives
How to do the Bodyweight Slow to Explosive Squat
Stand with your feet shoulder-width apart, toes slightly pointed outwards. Extend your arms straight out in front of you for balance.
Begin by slowly lowering your body into a squat position. Take 3-4 seconds to descend, making sure to push your hips back and down as if sitting back into a chair. Keep your back straight and chest up throughout the movement.
Continue lowering until your thighs are at least parallel to the floor, or go deeper if your flexibility allows.
Pause at the bottom of the squat for a moment.
From the bottom of the squat, explosively drive through your heels and extend your hips and knees to jump straight up off the floor. Use your arms to help propel you upward.
Land softly on the balls of your feet and immediately transition into the slow descent of your next squat.
Repeat the exercise for the desired number of repetitions and sets, ensuring you maintain proper form throughout.
Remember to breathe deeply: inhale on the way down, hold your breath at the bottom, and exhale forcefully on the explosive ascent. It's crucial to warm up before engaging in this type of dynamic exercise to prevent injury.
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Bodyweight Slow to Explosive Squat FAQs
What muscles does the Bodyweight Slow to Explosive Squat work?
The Bodyweight Slow to Explosive Squat mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Slow to Explosive Squat?
None. The Bodyweight Slow to Explosive Squat is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Slow to Explosive Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Slow to Explosive Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Slow to Explosive Squat variations and alternatives?
Similar exercises include the Body Throw, Bodyweight Front Slam, Bodyweight Squat Pulse and Burpee Squat.
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