Wide Stance Jump Squat to Narrow Stance Jump Squat
Expert Advice
Maintain a controlled landing to protect your joints and ensure proper muscle engagement throughout the movement.
How-to-do Steps
- Start in a wide stance with your feet wider than shoulder-width apart.
- Perform a deep squat, then explosively jump up.
- While in the air, bring your feet together to land in a narrow stance.
- Immediately perform a squat in this narrow position and jump back up.
- Land back in the wide stance and repeat for the desired number of repetitions.
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Muscles Worked
Wide Stance Jump Squat to Narrow Stance Jump Squat primarily targets the Glutes, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Wide Stance Jump Squat to Narrow Stance Jump Squat work?
Wide Stance Jump Squat to Narrow Stance Jump Squat primarily targets the Glutes. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Wide Stance Jump Squat to Narrow Stance Jump Squat?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Wide Stance Jump Squat to Narrow Stance Jump Squat suitable for beginners?
Wide Stance Jump Squat to Narrow Stance Jump Squat is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
