Criss-Cross Jump-Squat
The Criss-Cross Jump-Squat mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. No equipment needed: it uses just your bodyweight.
Criss-Cross Jump-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Upper Calf (gastrocnemius)
How to do the Criss-Cross Jump-Squat
Setup
Stand upright with your feet together.
Place your hands on your hips to maintain balance.
Movement
Jump Crossing: Perform a small hop and alternate your legs to land in a cross-legged position. Use your calves and ankles to push off the ground.
Explosive Jump: From the cross-legged landing, drive through your feet and explode upward into the air.
Sumo Squat: As you land, transition immediately into a wide-stance sumo squat. Ensure your feet are wider than shoulder-width apart, with toes pointed slightly outward.
Squat Depth: Lower your hips until your thighs are parallel to the floor, keeping your chest up and core engaged.
Return to Start: Push off the ground from the sumo squat position to return to the starting upright posture. Repeat the sequence continuously.
Criss-Cross Jump-Squat FAQs
What muscles does the Criss-Cross Jump-Squat work?
The Criss-Cross Jump-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 Criss-Cross Jump-Squat?
None. The Criss-Cross Jump-Squat is a bodyweight exercise, so you can do it anywhere.
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