In & Out DB Front Squat Jumps
- Duration: 00:00:11
Body Part/Parts Used: Quadriceps, Glutes, Hamstrings, Calves, Deltoids, Core muscles
Equipment Needed: Dumbbells
Difficulty: Intermediate to Advanced
1. **Position Yourself:** Start by standing with feet together, holding a dumbbell in each hand at shoulder height. Keep your elbows in, and palms facing each other.
2. **Begin the Squat:** As you inhale, jump your feet out wide and lower your body into a squat position, pushing your hips back and keeping your chest up. Your knees should be tracking over your toes.
3. **Jump In:** As you exhale, explosively jump your feet back together while maintaining the squat position, and the dumbbells at shoulder height.
4. **Repeat:** Continue to jump your feet in and out, maintaining the squat and the positioning of the dumbbells. Focus on landing softly and maintaining control throughout the movement.
5. **Maintain Form:** Keep your core engaged, back straight, and ensure your knees do not collapse inward as you perform the jumps.
6. **Complete the Set:** Aim to perform a set of 12-15 repetitions or for a specific time duration like 30 seconds. Rest, then repeat for desired sets.
This exercise targets various lower body muscles, along with the shoulders and core, providing a combination of strength, power, and cardiovascular training. Remember to warm up properly before performing the exercise and to cool down afterwards.
Equipment Needed: Dumbbells
Difficulty: Intermediate to Advanced
1. **Position Yourself:** Start by standing with feet together, holding a dumbbell in each hand at shoulder height. Keep your elbows in, and palms facing each other.
2. **Begin the Squat:** As you inhale, jump your feet out wide and lower your body into a squat position, pushing your hips back and keeping your chest up. Your knees should be tracking over your toes.
3. **Jump In:** As you exhale, explosively jump your feet back together while maintaining the squat position, and the dumbbells at shoulder height.
4. **Repeat:** Continue to jump your feet in and out, maintaining the squat and the positioning of the dumbbells. Focus on landing softly and maintaining control throughout the movement.
5. **Maintain Form:** Keep your core engaged, back straight, and ensure your knees do not collapse inward as you perform the jumps.
6. **Complete the Set:** Aim to perform a set of 12-15 repetitions or for a specific time duration like 30 seconds. Rest, then repeat for desired sets.
This exercise targets various lower body muscles, along with the shoulders and core, providing a combination of strength, power, and cardiovascular training. Remember to warm up properly before performing the exercise and to cool down afterwards.
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