Wide-Stance Jump-Squat to Narrow-Stance
Explosive cardio! Jump between wide and narrow squats for a full-body burn. Great for strength and agility.
The Wide-Stance Jump-Squat to Narrow-Stance 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.
Wide-Stance Jump-Squat to Narrow-Stance Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Wide-Stance Jump-Squat to Narrow-Stance Variations and Alternatives
How to do the Wide-Stance Jump-Squat to Narrow-Stance
Start in a wide stance with your feet slightly wider than shoulder-width apart, toes pointed outwards. Keep your back straight, chest up, and arms in front of your chest for balance.
Bend at the knees and hips to lower into a wide stance squat position, going as low as your flexibility allows without compromising your form.
Explosively jump up into the air, using the strength in your legs to propel you.
While in mid-air, as shown in the second image, bring your legs together to switch to a narrow stance.
Land softly on the balls of your feet with your knees slightly bent to absorb the impact, immediately transitioning into a narrow stance squat, as in the third image.
After landing in the narrow stance, perform another explosive jump, this time spreading your legs mid-air to return to the wide stance position, as in the fourth image.
Land back in the wide stance and immediately lower into a squat to continue the exercise, as in the fifth image.
Repeat the cycle for the desired number of repetitions and sets, maintaining a steady rhythm and proper form throughout.
Make sure to warm up before starting and cool down after finishing the exercise. Also, keep proper form and land softly to avoid any unnecessary strain on the joints.
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Wide-Stance Jump-Squat to Narrow-Stance FAQs
What muscles does the Wide-Stance Jump-Squat to Narrow-Stance work?
The Wide-Stance Jump-Squat to Narrow-Stance 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 Wide-Stance Jump-Squat to Narrow-Stance?
None. The Wide-Stance Jump-Squat to Narrow-Stance is a bodyweight exercise, so you can do it anywhere.
Is the Wide-Stance Jump-Squat to Narrow-Stance 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 Wide-Stance Jump-Squat to Narrow-Stance go on?
It belongs on leg day in a push/pull/legs routine.
What are some Wide-Stance Jump-Squat to Narrow-Stance variations and alternatives?
Similar exercises include the Astride Jump, Basketball Shot Jump, Bodyweight Wide Hand Together Squat and Bodyweight Slow to Explosive Squat.
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