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X Jump Squat

A plyometric exercise that combines a squat with an explosive jump, landing in an X position to enhance power and coordination.

Exercise Overview

Category

Plyometrics

Exercise_Type

Plyometric

Difficulty_Level

Advanced

Technique

Start in a squat position with feet shoulder-width apart. Explosively jump upward while spreading arms and legs into an X position. Land softly in the starting squat position and immediately repeat.

Starting Position

Stand with feet shoulder-width apart in a squat position, arms at sides ready to explode upward.

Finishing Position

Land softly in the starting squat position with arms and legs returning to the initial stance.

Form Cues

Explode upward, spread arms and legs, land softly, maintain control, engage core

Common Mistakes

Poor landing technique, not achieving X position, lack of explosiveness, landing too hard, poor coordination

Progression Tips

Increase jump height, add weight vest, perform multiple reps, try single-leg variations

Regression Tips

Practice basic squat jumps, reduce jump height, focus on landing technique, use arm assistance

Safety Notes

Land softly to reduce impact on joints. Ensure proper landing mechanics to prevent injury. Stop if you experience knee or ankle pain.