Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads
Plyo Box
Intermediate
Squat
Glutes, Hamstrings, Calves
Box jumps build explosive leg power and improve your vertical jump. They train your muscles to fire fast and generate maximum force quickly.
1. Stand facing a sturdy box that's about knee height with feet shoulder-width apart 2. Bend your knees and swing your arms back, then explode up driving your knees toward your chest 3. Land softly on the box with both feet flat, knees slightly bent to absorb the impact 4. Stand up fully on the box, then step down one foot at a time - never jump backwards 5. Reset your position and repeat the box jump movement for your desired reps
• Keep your core tight throughout the entire box jump to maintain balance and control • Focus on landing quietly - loud landings mean you're not absorbing force properly • Don't rush between reps - take time to reset your form before each box jump attempt • Start with a lower box and work your way up as your confidence and power improve
• Jumping backwards off the box instead of stepping down safely - this can cause serious injury • Using a box that's too high and scraping shins or missing the landing completely during box jumps • Landing with straight legs instead of bent knees, which puts huge stress on your joints
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your quads 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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