Plyo Sit Squat
Jump into fitness! Explode up from a squat, building power & burning calories. Plyo Sit Squats are a dynamic way to sculpt legs and glutes.
The Plyo Sit Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Plyo Sit Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Plyo Sit Squat Variations and Alternatives
How to do the Plyo Sit Squat
Plyo Sit Squat Instructions
Starting Position:
Stand with your feet shoulder-width apart and your toes slightly pointed outward.
Engage your core and keep your chest lifted.
Your arms can hang naturally by your sides or be bent slightly at the elbows.
Movement Instructions:
Squat Down: Lower your body into a squat position by bending your knees and pushing your hips back as if you are going to sit down in a chair. Make sure your knees are in line with your toes and do not extend beyond them.
Pause in Squat: Go down until your thighs are parallel to the ground (or as low as you can comfortably go) and hold the position for a brief moment.
Explode Up: From the squat position, push through your heels and explode upward into a jump. Swing your arms upward to gain momentum.
Land Softly: As you land, bend your knees to absorb the impact and transition smoothly back into the squat position.
Repeat: Perform the sequence continuously for the desired number of repetitions.
Tips:
Focus on maintaining proper form throughout the movement to prevent injury.
If you are a beginner, you can start with regular squats (without jumping) and progress to the plyometric version as you build strength and confidence.
Breathe out as you jump and inhale as you lower into the squat.
Plyo Sit Squat FAQs
What muscles does the Plyo Sit Squat work?
The Plyo Sit Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Plyo Sit Squat?
None. The Plyo Sit Squat is a bodyweight exercise, so you can do it anywhere.
Is the Plyo Sit 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 Plyo Sit Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Plyo Sit Squat variations and alternatives?
Similar exercises include the Alternating Reach Squat, Bodyweight Slow to Explosive Squat, Chest Plyo Squat Fly and Arm Countermovement Pull Jump.
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