Squat jump is an exercise to strengthen the lower body muscles and improve balance and agility. To prevent injury, it’s important for you to know in advance how to do this sport properly and what needs to be considered.
This sport includes a simple type of exercise that can be done at home without the need for special equipment. This exercise involves more of the lower muscles, which include the abdomen, buttocks, pelvis, legs, feet, and thighs.
This sport can be the right choice of exercise for athletes or those of you who often exercise, such as tennis, basketball, or soccer.
How to Do Squat Jumps Properly
In order to get the maximum benefits of squat jump, you need to do the movements correctly. The following is a guide:
- Stand straight with your feet shoulder-width apart.
- Bend your knees and push your buttocks down like a sitting position.
- Lift your body and jump by pushing your feet off the floor.
- Land in a squat position.
- Repeat this movement 8-10 times for each set and repeat for 2 or 3 sets according to the body’s ability.
Tips for Doing Squat Jump
To do squat jump properly, apply the following tips:
1. Warm up first
Before starting a squat-jump training session, it is very important to warm up first so that blood flow to the muscles is smooth and muscle injury can be avoided. You can warm up by stretching, walking in place, or walking leisurely for a few minutes.
2. Pay attention to the practice site
When doing a squat jump, it is recommended that you practice on a flat, non-slip surface. This is so that you can be comfortable doing the training session and avoid injury, such as slipping due to a slippery surface.
3. Avoid doing squat jump if you have certain conditions
If you have an injury or pain in a certain part of your body, such as knee, ankle, hip, back, or neck pain, you should avoid doing squat jumps. This is because squat jumps have the risk of causing joints to become more inflamed, swollen, and painful.
To be safer, you should choose other types of exercise that don’t burden the joints, such as swimming, yoga, or leisurely walks.
4. Do enough squat jump training sessions
If you want to do squat jump regularly, it’s best to do them right and not overdo it. You are advised to do squat jump training sessions 2–3 times per week so that this exercise can be effective and avoid injury.
One of the injuries that can occur is patellofemoral pain, which is a condition of pain and stiffness in the front or kneecap. This pain is usually caused by a sudden change in frequency, duration, or intensity of physical activity or exercise.
Squat jumps are usually included in a series of cardio exercises. This sport is good for maintaining body weight, improving sleep quality, reducing stress, and maintaining endurance. Cardio exercise is recommended for at least 150 minutes per week. You can split it into several sessions per day.