Lower body

Squat Jump Twist: Plyometric Training


  • Great for cardio training and burning unwanted fat.
  • Tone glutes, quads, hamstrings, and calves all in one move.
  • Improve your plyometric ability (aka jumping).

How to do Squat Twists:

  • Starting Position: Stand with your feet hip-width apart, arms at your sides.
  • Movement: Sit your hips back, swinging your arms behind your body. Explode up through your heels — swinging your arms forward for momentum — and twisting your body in the air to land 180 degrees from the starting position.
  • Return: Land softly into Squat position, landing on the balls of your feet and swinging your arms behind your body. Repeat.

Modification and Progression:

  • To simplify Squat Twists, do jump turns by changing direction with a hop.
  • To advance Squat Twists, raise your arms in the air — elbows by ears — for an added core challenge.

Movement Tips:

  • Land softly, absorbing the jump with the balls of your feet. Bend at your hips and knees to further reduce the impact.
  • Keep your chest up and shoulders back to help engage the core.
  • Synchronize your arm swing with your jump to aid in the overall motion of this exercise.

Our live, real-time coaching will motivate you through every rep. So download the app and we’ll have you perfecting your Squat Twists in no time.