How to do the Semi Squat Jump (male)
Semi Squat Jump (male) is an intermediate multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
Semi Squat Jump (male) demonstration · © GymiaFit
Semi Squat Jump (male) at a glance
- Primary muscles
- Cardiovascular System
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Semi Squat Jump (male) step by step
- 1Stand with your feet shoulder-width apart.
- 2Bend your knees and lower your body into a squat position.
- 3Jump explosively, extending your hips and knees while swinging your arms for momentum.
- 4Land softly on the balls of your feet and immediately go into the next repetition.
- 5Repeat for the desired number of repetitions.
Semi Squat Jump (male) — questions
What muscles does the Semi Squat Jump (male) work?
The Semi Squat Jump (male) primarily targets the Cardiovascular System. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Semi Squat Jump (male)?
None — the Semi Squat Jump (male) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Semi Squat Jump (male) suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Semi Squat Jump (male)?
Burpee, Jack Burpee, Mountain Climber train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Semi Squat Jump (male) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.