Rullende knebøy til hopp
Let's review the Rolling Squat to Jump , an explosive exercise that strengthens the thighs , glutes , core and calves . This exercise combines strength and plyometric training, which improves both balance, explosiveness and burn.
Correct technique and execution
How to perform Rolling Squats to Jumps :
- Start standing with your feet hip-width apart.
- Go down into a deep squat and roll backwards onto your back.
- Use your core to roll forward back to a standing position and explosively jump up.
- Land softly and go straight back into the squat for the next rep.
Common errors
Avoid these mistakes for optimal performance:
- Incomplete roll: Be sure to roll all the way back before standing back up.
- Improper landing: Remember to land softly with bent knees to protect the joints.
- Excessive use of the arms: Focus on the core muscles when you stand back up.
Modifications and variations
- Roll without a jump: Perfect for beginners who want to focus on balance first.
- Weighted jump: Hold weights in your hands for extra resistance during the jump.
Sets and repetitions
Start with 2-3 sets of 10-12 repetitions, and increase as you get stronger.
Breathing technique
Inhale as you roll down, and exhale explosively as you jump up.