Displacement jump combined with squats

Main Muscles Affected

• Legs
• Buttocks

Exercise Difficulty

Medium difficulty

Performing the jump in displacement combined with squats:

1. Stand upright with your feet slightly wider than shoulder width and keep your back straight; the knees are slightly bent
2. Take a squat position by getting down as far as you can with the buttocks towards the floor, as if you were sitting on a chair, and perform two jumps in place trying to keep the knees in the same direction as the feet; bring your glutes back down with each jump
3. Keep your knees slightly bent with your buttocks behind and jump by moving your body to your right side
4. Do two more jump-squats in place and then with another jump move your body to your left side.

• Push the knees forward (past the toes)
• Open your knees too far outwards
• Move to the sides with your knees straight.