PlanWorkouts

Exercise 3222 · REF 6FMU51h

Semi Squat Jump (male) exercise animation

Semi Squat Jump (male)

Category
Cardio
Equipment
Body Weight
Target
Cardiovascular System

The semi squat jump keeps the dip shallow before driving up into a jump, which shifts the emphasis toward speed and rate of force development rather than the range of motion a full squat jump would demand. It's a plyometric conditioning move, not a strength builder, so the goal is quick, springy reps rather than grinding through fatigue. Land soft through the knees to keep the joints happy over repeated sets.

How to Do the Semi Squat Jump (male)

  1. Stand with your feet shoulder-width apart.
  2. Bend your knees and lower your body into a squat position.
  3. Jump explosively, extending your hips and knees while swinging your arms for momentum.
  4. Land softly on the balls of your feet and immediately go into the next repetition.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Semi Squat Jump (male) primarily targets the Cardiovascular System, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

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More Cardiovascular System Exercises

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Equipment Alternatives

Don't have body weight? These target the same cardiovascular system with different equipment.

Cycle Cross Trainer Cycle Cross Trainer Leverage Machine · Cardiovascular System Dumbbell Burpee Dumbbell Burpee Dumbbell · Cardiovascular System Jump Rope Jump Rope Rope · Cardiovascular System Stationary Bike Run V. 3 Stationary Bike Run V. 3 Stationary Bike · Cardiovascular System

FAQ

What muscles does the Semi Squat Jump (male) work?
The Semi Squat Jump (male) primarily targets the cardiovascular system, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Semi Squat Jump (male)?
The Semi Squat Jump (male) is done with no equipment — just body weight.
What's a good alternative to the Semi Squat Jump (male)?
If you don't have access to the space or setup it needs, the Cycle Cross Trainer targets the same cardiovascular system using leverage machine instead.