Banded Jump Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Jump (Bilateral)
Required Equipment
Band
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Banded Jump Squat is a dynamic lower-body exercise that primarily targets the quads while engaging the glutes as a secondary muscle. Using a resistance band around the legs adds extra tension, enhancing muscle activation and stability throughout the movement. This exercise involves a squat followed by an explosive jump, emphasizing power, coordination, and lower-body strength. It also challenges balance and core stability, making it effective for athletic performance, functional fitness, and overall leg development.
How to Perform
Place a resistance band just above your knees and stand with feet shoulder-width apart, toes slightly pointed out, and core engaged.
Push your hips back and bend your knees to lower into a squat until your thighs are parallel to the ground, keeping your chest up and knees tracking over your toes.
Press through your heels, engage your quads and glutes, and maintain tension on the band by keeping knees slightly pushed outward.
Jump upward as high as possible, extending your hips, knees, and ankles fully while keeping your core tight.
Land softly on the balls of your feet, absorbing impact through your quads and glutes, and immediately return to the squat position.
Perform the desired number of reps while maintaining proper form and band tension throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your knees tracking over your toes to protect the joints and maintain proper alignment.
Maintain tension on the band throughout the movement to maximize glute activation.
Land softly to reduce impact on your knees and ankles.
Keep your chest up and core engaged to prevent leaning forward.
Avoid letting your knees collapse inward during the jump.
Focus on a controlled descent to fully engage the quads.
Do not overextend your lower back during the jump.
Ensure your feet stay flat on the ground during the squat phase before jumping.
Breathe properly: inhale on the squat, exhale during the jump.
Do not rush the movement; prioritize quality and muscle engagement over speed.
How Not to Perform
Do not let your knees cave inward during the squat or jump.
Do not lean your chest forward or round your back.
Do not land stiffly or on your heels.
Do not release tension on the band at any point.
Do not perform shallow squats; ensure thighs reach at least parallel.
Do not use momentum from your upper body to jump.
Do not lock your knees at the top of the jump.
Do not rush through reps; maintain control and proper form.
Do not let your feet lift off unevenly or shift excessively.
Do not hold your breath; breathe rhythmically throughout the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
