Half-Squat, Jump, and Run
Boost cardio & power! Run, squat, jump - a high-energy workout for agility and strength. Feel the burn!
The Half-Squat, Jump, and Run 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.
Half-Squat, Jump, and Run Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Half-Squat, Jump, and Run Variations and Alternatives
How to do the Half-Squat, Jump, and Run
Begin in a standing position with your feet shoulder-width apart.
Start running in place by lifting your knees high, alternating between your right and left foot. Make sure to use your arms in synchronization with your leg movements to maintain balance and momentum.
After several running steps, transition into a semi squat by bending your knees and lowering your hips slightly, as if performing a shallow squat. Keep your chest up and core tight.
From the semi squat position, explosively jump upwards, extending your legs, and swinging your arms to add lift.
Land softly on the balls of your feet, immediately returning to the running in place motion.
Continue this pattern, alternating between running in place and performing the semi squat jumps for the desired number of repetitions.
Ensure that you maintain proper form throughout the exercise, focusing on soft landings and continuous movement to maximize cardio and plyometric benefits.
Remember to warm up before starting this exercise and cool down afterward. Modify the intensity and volume to suit your fitness level.
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Half-Squat, Jump, and Run FAQs
What muscles does the Half-Squat, Jump, and Run work?
The Half-Squat, Jump, and Run 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 Half-Squat, Jump, and Run?
None. The Half-Squat, Jump, and Run is a bodyweight exercise, so you can do it anywhere.
Is the Half-Squat, Jump, and Run 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 Half-Squat, Jump, and Run go on?
It belongs on leg day in a push/pull/legs routine.
What are some Half-Squat, Jump, and Run variations and alternatives?
Similar exercises include the Assault Run, High-Knee Run, High-Knee Sprint and Drop Jog.
Training calculators
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