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Upper Legs · Band
Resistance Band Squat Jump
Resistance Band Squat Jump is a beginner compound plyometric exercise that works the glutes (upper legs), with the hamstrings, calves and abductors assisting. It needs a band. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
- Abductors · Tensor Fasciae Latae
- Core · Rectus Abdominis
How to do Resistance Band Squat Jump
- Stand with your feet shoulder-width apart and place a loop resistance band around your thighs, just above your knees. Keep your chest up and bring both hands close to your chest.
- Lower your body into a squat position by bending your knees and pushing your hips back as if you are sitting in a chair.
- Explosively jump up by pushing through your heels extending your legs fully and reaching your arms upward.
- Land softly back into the squat position, absorbing the impact through your legs. Repeat for the desired number of repetitions.
Form tips
- Land softly with your knees slightly bent to reduce impact on your joints.
- Perform the movement with control, especially when landing, to maximize muscle activation and reduce injury risk.
- Exhale as you jump up and inhale as you lower into the squat.
Resistance Band Squat Jump alternatives
More glutes exercises
Resistance Band Squat Jump FAQ
What muscles does Resistance Band Squat Jump work?
Resistance Band Squat Jump mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus and Quadriceps Femoris). The hamstrings, calves, abductors and core work as secondary muscles.
What equipment do you need for Resistance Band Squat Jump?
You need a band.
How many sets and reps of Resistance Band Squat Jump should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Resistance Band Squat Jump good for beginners?
Yes. Resistance Band Squat Jump is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Resistance Band Squat Jump burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Resistance Band Squat Jump?
Other exercises for the glutes include Barbell Kneeling Squat, Dumbbell Kneeling Squat, Dumbbell Sumo Squat Off Benches and Kettlebell Single Leg Glute Bridge.
For developers
Use Resistance Band Squat Jump in your app
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