How to do Squat Jabs

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Difficulty: Easy

Impact Level: Normal

Target Body Parts: abs, triceps, biceps, chest, shoulders, calves, glutes, quadriceps


Start off in a standing position with your feet at shoulder width, then bend your knees to lower yourself down into a quarter squat and hold this position with your legs for the duraton of the exercise.

With your arms, make fists and bring them in by your ribs, palms facing upwards. Punch your right arm out in front of your right shoulder and rotate your fist as your punch, so that your knuckles are facing upwards once your arm has extended out. Then as you draw your right fist back and in to your ribs, punch your left arm out.

Keep a fast paced alternate punch motion going for the duration of the exercise and make sure you stay in the quarter squat to work your legs at the same time. Engage your core and glutes to keep your hips stable and stop them moving side to side or twisting as your throw your punches.

How to make Squat Jabs easier

Easier Squat Jabs Variations include:

How to make Squat Jabs more challenging

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