Moves/zJump Squats + Glute Bridges

zJump Squats + Glute Bridges

ID: 795

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Exercise Types:
Lower Squat, Dynamic
Contraindications:
None
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Break at hips and knees simultaneously to initiate the descent.
  2. 2. Establish a stable base before adding any dynamic component.
  3. 3. Rebound out of the bottom with hip drive, not by leaning the chest forward.
  4. 4. Quality of movement always takes priority over speed or load.

Regression:

Goblet squat with a light counterweight to reinforce an upright torso and depth simultaneously.

Progression:

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

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.