Exercises / Intermediate
Explosive squat
- Quadriceps
- Calves
- Hamstrings
- Glutes
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 4
- Equipment
- Bodyweight
01 / Steps
How to do it
Perform a regular squat but add explosiveness to the movement as you rise, so that you jump.
For added difficulty, bring your knees to your chest.
02 / Muscles
Muscles worked
Quadriceps
Calves
Hamstrings
Glutes
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength40
- Explosivity40
- Technique25
- Cardio30
- Mobility25
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
Intermediate
Lower Body
Quadriceps ∙ Hamstrings ∙ Glutes ∙ Calves
44 min · 6 exercises
Intermediate
Hawaii Drop Supersets
Biceps ∙ Lats ∙ Triceps ∙ Upper Chest
83 min · 40 exercises
Intermediate
Home Workout - Legs & Core
Quadriceps ∙ Glutes ∙ Hamstrings ∙ Lumbar
52 min · 6 exercises
Intermediate
Home Workout - Intermediate
Triceps ∙ Lower Chest ∙ Upper Chest ∙ Anterior Deltoid
43 min · 6 exercises
Intermediate
Explosive Legs
Quadriceps ∙ Glutes ∙ Hamstrings ∙ Hip Flexors
45 min · 6 exercises
Intermediate
Explosive Full Body - Intermediate
Biceps ∙ Lats ∙ Triceps ∙ Lower Chest
41 min · 6 exercises
You may also like
Variations and exercises that train similar muscles.
IntermediateStand up pancake with twist
Glutes ∙ Hamstrings ∙ Lats
BeginnerWeighted squat
Quadriceps ∙ Glutes ∙ Hamstrings
IntermediateWeighted lunges
Glutes ∙ Hamstrings ∙ Quadriceps
IntermediateKettlebell swing
Lumbar ∙ Glutes ∙ Hamstrings
IntermediateBulgarian weighted squats
Quadriceps ∙ Hamstrings ∙ Glutes
BeginnerIsometric single leg hamstring bridge with elevation
Hip Flexors ∙ Hamstrings