Read time : 1.5 minutes
Overview
Position: Standing
Level: Medium difficulty
Calories burned per rep: 0.2
Reps: 8
Time per correct movement: 2.1 seconds
Body Parts Targeted
Primary muscles: Quads, Glutes, Calves
Description
The Half Squat Spread is a plyometric strength exercise combining a half squat with a wide-leg jump. It builds lower body strength, coordination, and power, particularly in the thighs and glutes. It also introduces an element of cardio due to its dynamic, explosive nature.
Common Mistake:
- Not squatting deeply enough.
- Failing to spread legs wide enough in the jump.
- Letting arms fall during the movement.
Instructions
- Stand with feet together, knees slightly bent, and arms in front of your chest.
- Lower into a half squat while maintaining a straight back and upright chest.
- Jump explosively upward, spreading legs wide while extending arms out and overhead.
- Land softly with bent knees and arms still extended outward.
- Return to the start position by bringing feet and arms back in.
Tips:
- Land softly to reduce joint impact.
- Engage your core for stability.
- Make sure knees align with toes when squatting/jumping to avoid injury.
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