Deep Breath Flap Plyo Squat
Squat, flap, and fly! A plyometric exercise that builds power and coordination. Feel the burn as you jump into fitness!
The Deep Breath Flap Plyo Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core, hamstrings and back. No equipment needed: it uses just your bodyweight.
Deep Breath Flap Plyo Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings; Obliques; Lats (latissimus dorsi)
Deep Breath Flap Plyo Squat Variations and Alternatives
How to do the Deep Breath Flap Plyo Squat
Starting Position:
Stand with your feet shoulder-width apart.
Your toes should point slightly outward.
Keep your arms relaxed at your sides.
Squat Down:
Bend at your knees and hips to lower your body into a squat.
Keep your chest lifted and back straight.
Your knees should track over your toes but not extend past them.
Aim to get your thighs parallel to the ground or as low as comfortable.
Arm Movement:
As you squat down, raise your arms in front of you with palms facing down, forming a "flap" position.
Ensure your shoulders are relaxed and away from your ears.
Explosive Movement:
Push through your heels to explode back up to standing.
As you rise, simultaneously raise your arms overhead with palms facing forward.
Reset Position:
Land softly with your feet hip-width apart as you return to standing.
Bring your arms back down to the starting position at your sides.
Repetition:
Perform the squat and arm movements for 10-15 repetitions.
Focus on maintaining proper form with each rep.
Take deep breaths to ensure you are relaxed and energized throughout the exercise.
Cool Down:
After completing your repetitions, take a moment to stretch your legs and arms to prevent stiffness.
Notes:
If you're new to this exercise, start without jumping and focus on mastering the squat form first.
As you become more comfortable, you can increase the speed and explosiveness of the movement.
Deep Breath Flap Plyo Squat FAQs
What muscles does the Deep Breath Flap Plyo Squat work?
The Deep Breath Flap Plyo Squat mainly works the quads and glutes & hips, with help from the core, hamstrings and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Deep Breath Flap Plyo Squat?
None. The Deep Breath Flap Plyo Squat is a bodyweight exercise, so you can do it anywhere.
Is the Deep Breath Flap Plyo 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 Deep Breath Flap Plyo Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Deep Breath Flap Plyo Squat variations and alternatives?
Similar exercises include the Chest Plyo Squat Fly, Froggy Deep-Squat, Deep Prisoner Squat and Head-To-Floor Deep-Squat.
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