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
Legs killer
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 & Abs
Quadriceps ∙ Glutes ∙ Hamstrings ∙ Lumbar
52 min · 6 exercises
Intermediate
Quick Fullbody
Triceps ∙ Lower Chest ∙ Upper Chest ∙ Anterior Deltoid
43 min · 6 exercises
Intermediate
Legs Burn Out
Quadriceps ∙ Glutes ∙ Hamstrings ∙ Hip Flexors
45 min · 6 exercises
Intermediate
Fullbody Grenade
Biceps ∙ Lats ∙ Triceps ∙ Lower Chest
41 min · 6 exercises
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Variations and exercises that train similar muscles.
BeginnerIsometric deep squat
Quadriceps ∙ Glutes
BeginnerDumbbell step ups
Calves ∙ Glutes ∙ Hamstrings
IntermediateHamstring stretch in partial front split
Glutes ∙ Hamstrings ∙ Lumbar
IntermediateKettlebell swing with twist
Quadriceps ∙ Obliques ∙ Anterior Deltoid
IntermediateBack weighted strides
Hamstrings ∙ Glutes ∙ Quadriceps
BeginnerIsometric single leg femoral bridge with elevation
Hip Flexors ∙ Hamstrings