Are you tired of typical leg exercises in the gym? Are you bored in the machines of the weight room? It may be time to introduce the plyometric into your routine.
The plyometric exercises are magnificent for the development of strength and power. They should be mandatory in any type of training routine as it provides many benefits very difficult to obtain through other types of exercises.
Discover the best variants of plyometric squats and encourage them to enter into your routine. You will see how your legs become stronger, more toned.
- Squat with jump
These types of squats suppose an aerobic exercise that besides cardio, adds to your routine a training of strength and power of the inferior train. To do this, do the following:
- It starts standing, with the legs to a width slightly superior to the width of the hip.
- Perform a squat and at the lowest point takes momentum and climbs explosively to jump and return to the squatting position as fast as possible.
- Perform this movement of 10 to 12 repetitions before resting.
- Frog Jumps
It is a variation that mixes the deep squat and squat with jump. It’s a great exercise to improve flexibility of movement of the squat, so it must be included in your training if you’re looking for is an improvement in this exercise. For that:
- Stand in a squatting position with your arms down to touch the ground.
- It jumps vertically upwards by stretching the arms above the head.
- When it falls, it returns to the starting position.
- Repeat the movements explosively.
- Squats with surf style jump
This exercise will help us develop agility for changes of pace and direction. For that:
- In a squatting position, jump vertically.
- While you’re in the air, the body rotates 180 degrees to fall facing away from where you started the movement.
- Perform this motion by swapping the position continuously.
- Squat with jump to the drawer
This exercise is fabulous for the development of leg power.
- Stand in front of a CrossFit drawer. If you do not have this element would be worth any surface that is elevated between 30 or 50 centimeters, depending on your state of form.
- Make a jump to fall on top of the surface.
- Squats with knees to the chest
- He performs a squat and climbs with explosiveness to the vertical.
- Make a jump and carry your knees as high as possible, looking for your chest.
- Fall back to the squatting position.
- Repeat the movement.
- Squat jacks
- Stand in a crouch.
- Make multi-breaks opening and closing legs.
- Do not leave the squatting position until you have finished all the repetitions you set out to do.
- Half burpee for squatting
This exercise is a variant of traditional burpee.
- Stand in a bending position, arms outstretched and supporting the palms of the hands on the floor to support the trunk with the help of both arms and the fingers of the legs.
- He leaps his knees to his chest and climbs the trunk upright to squat.
- From that position make a jump as high as possible and fall back into the position you had at the beginning.
- He stretches his legs in a leap and rests in a bending position.
- Squats ninja
The ninja squats are a very demanding work glutes and quadriceps exercise. To execute them follow the following steps:
- Get on your knees on a padded surface preferably so as not to hurt your joints.
- From the kneeling start position you should jump to the squat position and stand up.
- Return to the starting position and repeat.
- Russian plyometric squatting
- Put yourself in a squatting position, but this time with the position of the legs just like when you do a sumo squat, with only the support of the toes.
- Stretch one leg toward the side with the help of a slight jump.
- Return to the starting position to perform the movement with the opposite leg.
Conclusion
If you’re looking to develop strength and explosiveness of your legs, do not hesitate to include in your workouts any of these exercises that I have proposed to you. I assure you that your routines will change and you will move to work on a level that you have never done before.