Sit Squat to Jump Squat

Step 1

Place a bench horizontally behind you. Plant both feet on the floor hip-width apart. This is your starting position.

Step 2

Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until you are able to sit on the bench behind you, ensuring that your back remains within a 45- to 90-degree angle to your hips. Lean back slightly to sit up tall.

Step 3

Exhale. Lean forward slightly, push through your heels and propel your body upwards into the air, extending your legs beneath you.

Step 4

Inhale. Bend your hips and knees to return to the starting position, ensuring that you maintain ‘soft’ knees to prevent injury. Repeat for the specified number of repetitions.

Sweat logo
Sweat

A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

Upper Legs
Glutes
Advanced
Gym-based equipment
At-home equipment
Strength

Ready to try a workout?

Sweat for less with 33% off annual plans

We have a feeling you’re going to love Sweat

Take 33% off with our Step Into Strength sale.