Ai, those jump squats somehow just don't work. And that while they are often incorporated in training schedules… There can be several reasons why they do not work, so we have worked them out for you. This is what your body tells you if you have trouble with jump squats – are you reading along?
The cause:Poor hip mobility
If you work a lot behind a desk, you can suffer from poor hip mobility. Because of this, your hip flexors (the muscles that bend your hips) have to work overtime, making them stiff and painful. In addition, they are used to your sitting position, instead of your position while doing jump squats.
Read also :'5 exercises to get your buttocks in top shape'
The solution :You can improve your hip flexibility with exercises. For example with the pigeon pose. Get on your hands and knees and slide your right knee toward your right hand. Bring your left ankle to the left side of your mat and extend your left leg out behind you. Make sure your hips are pointing forward and your weight is evenly distributed. Hold this pose for a while and then repeat for the other side.
The cause:Weak glutes
Your glutes can also lose their strength if you sit a lot. And you need those glutes for good jump squats. Your large gluteal muscle ensures that you can keep your hips straight, allowing you to jump up, while your slightly smaller gluteal muscle ensures that you can land stably.
The solution: Do a one-legged glute bridge to train your glutes. Lie on your back with your feet flat on the floor and your knees bent. Lift one foot and push your hips toward the ceiling from the other heel. Hold this pose for 10 seconds and then switch legs. You should be able to do this without pain, cramping or wobbling, otherwise it's a sign that you need to do more butt work.
The cause:Weak knees
It's quite common to get knee pain after exercises like jump squats because they put a lot of impact on your joints. For some people this won't be a problem, but if you have weak knees, for example from a previous injury, it can get in the way.
The solution: Stop jumping and do squats always keeping at least one foot on the ground. The point is that you can first do a normal squat without complaints before you go to the dynamic variant. So don't try to push yourself too far!
The cause:Bad condition
Dynamic exercises, such as jump squats, will get your heart rate up in no time. On the one hand, that's very good, because it can help you improve your fitness in a short time. But on the other hand, it can also be intense if your condition is not so good. And if you continue to persevere, it is often at the expense of implementation.
The solution: Try starting with 3 sets of 2 to 3 reps and then add 1 to 2 reps each week. It can also help to do other forms of cardio to improve your condition.
The cause:Poor ankle mobility
Our ankles are also very important for doing jump squats. If your ankles are tense, your knees can't move forward as they should when you bend them. Instead, they will fall inward, putting undue strain on your feet, ankles, and knees.
The solution: Squat as low as you can and stand up again. If your heels come off the floor, there's a good chance your ankles are tense. It is then wise to stretch them daily, for example with the downward facing dog. Stand in a high plank with your palms flat on the floor under your shoulders and your arms extended. Push through your arms and push your hips toward the ceiling. Walk with your feet as if you were pressing pedals – 10 times a week – and hold for 3 to 5 seconds each time.
