Gnix. fitness


The squat jump is an effective plyometric exercise that targets your hips, abdominals, thighs, legs and lower back muscles. 

This exercise brings strength, stability and balance to the muscles of your lower body. 

This exercise is especially important for those people who participate in sports activities like football, track, basketball and baseball. 

This exercise is very important to achieve perfection in sports activities like long jump, high jump, box jump and vertical jump. 

This exercise is really good for the growth of muscles of 5 year old children. 


Squat jump exercise effectively targets your hips muscles, thigh muscles , legs , lower back muscles and abdominal muscles. 



1.In the squat exercise, first of all, you should stand on the floor in a balance position according to the shoulder width. 

2.Now come to the squat position on the floor, this is our starting position.


3.Now propel your body upwards with the help of your legs, by doing this your feet will rise a few inches above the floor. 

To get extra upward force and balance, extend or throw both your hands upwards. 

4. During the exercise, the legs will be fully extended while rising up and you should also maintain the width between them. 

5. After lifting the body from the floor, when you come to the floor, then again go into the squat position, and then immediately do the second lift. 

6. Do this exercise for 3 to 4 sets in the range of 7 to 10 reps. 

NOTE:  If you are in the beginning of this exercise, then do 2 sets in the range of 5 to 7 reps and perfect the motion of the exercise. 





1. The squat jump exercise is a very effective exercise because it targets most of the muscles in your lower body. 

2. This exercise balances your back muscles ,hip muscles, abdominals, thigh muscles , leg and ankle and gives them stability and strength. 

3. According to a research, squat jump greatly improves your sprint performance. 

4. Squat jump exercise is a very good exercise for 5 year old children, it strengthens the muscles of your children and develops abilities like running, balance, agility in them. 

5. Most athletes love the squat jump exercise, because Squat jump exercise develops qualities like high jump, long jump, sprinting , vertical jumps , box jumps in athletes. 


 1. This exercise is an advanced version of this exercise and it has more impact on the body, so make sure to warm up before this exercise. Due to which your muscles are active, and there is no problem in the muscles during exercise. 

NOTE:  For warm-up, you can do cardio exercises like running, jogging, rope skipping. 

2. Do the squat exercise on a comfortable flat surface so that if you lose balance, you will not get hurt. 

3. Do squat jump exercise only once a week, I agree that it is a fun exercise but doing more of this exercise affects your joints.