Moves/Cowboy Squat Jumps

Cowboy Squat Jumps

ID: 69

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Exercise Types:
Lower Squat, Dynamic
Contraindications:
Lower Back Problems, Knee Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
  2. 2. Take air in at the top, brace, descend; exhale on the way up through the sticking point.
  3. 3. Neutral ribcage — avoid flaring ribs as you descend.
  4. 4. Depth before load — achieve full range with bodyweight before adding resistance.

Regression:

Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.

Progression:

Progress to a single-leg squat variation: Bulgarian split squat, pistol squat, or shrimp squat.

Common Problems:

Chest collapsing forward at depth — reinforce upright torso cue and reduce load until the position is owned.