Jump & Hold Contrast

Time
1 min
 
Equipment
None
 
Strength
Stretch
Shoulders
Arms
Chest
Core
Back
Legs

An explosive-then-static leg combo pairing jump squats with a wide isometric hold – great for anyone who wants to challenge quads, glutes, and inner thighs.

Jump squats push power and speed through your legs, then the horse stance removes all momentum and asks you to simply hold. The shift from fast to still is surprisingly tough and highlights where your legs are weakest.

Combining plyometric and isometric work has been shown to improve both muscular endurance and joint stability – a useful pair for building functional lower-body strength.
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Exercises

  • Jump Squat

  • Horse Stance