person doing a squat exercise in a gym

Explosive Squat

Posted by Chris Manus on

Explosive exercises are one of the best and most effective ways to level up your fitness. Explosive squats not only target all major lower body muscle groups - like quads, hamstrings, and glutes - but also provide an intense cardio workout. Not only that but when combined with variations in reps & weight selection, this exercise can help maximize results for a stronger, more toned physique. In this guide we will cover everything you need to know about explosive squats; from proper form and technique advice to squat-based workouts tailored to fitness levels of all experience ranges. So whether you’re just beginning your journey or have been working out in the gym for years, get ready to take your performance up a notch with these killer moves.

What Is An Explosive Squat and Why Is It Important for Leg Development

An explosive squat is an important muscle-building exercise that focuses on the development of lower body strength. By lifting a weight explosively, such as with a jumping or plyometric squat, the muscle fibers are trained to quickly contract and move large amounts of force with speed and accuracy. This type of fast yet powerful muscle contraction is integral for many physical activities, such as sprinting, jumping, and climbing, but also helps prevent injuries by making leg muscles more responsive. It can be incorporated into various other squat forms, such as pause squats and rear-foot elevated squats, to provide extra resistance and further challenge muscle fibers for faster muscle growth. Of course, always remember to consult with a qualified trainer to make sure you perform the exercises correctly in order to reap the most muscle-building benefits!

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How to Perform an Explosive Squat - Step-by-Step Instructions 

An explosive squat adds an extra layer of intensity to the move by emphasizing speed and power over control and steadiness. It’s important to have proper form when performing this exercise; if not done correctly, you can injure yourself or put unnecessary strain on your muscles. 

Step 1: Begin With Feet Shoulder Width Apart  

Putting your feet about shoulder-width apart and pointing your toes outward is the first step. Having this support under you as you rise from a squat will help you maintain your balance. Also, make sure that your weight is evenly distributed between both legs; don’t allow one side of your body more weight than the other. 

Step 2: Lower Yourself Into a Full Squat Position

Now it’s time to get into position for the explosive part of the exercise! To get into position, start by slowly lowering yourself down into a full squat position while keeping your torso upright throughout the entire motion. Keep your chest up and your hips as far back as possible as you lower yourself down. Make sure that you are putting equal pressure on the ground with both feet and that your knees remain in a straight line with your toes as you move. As you go down into a full squat, you should feel mild stretching in your hamstrings.

Step 3: Explode  

Now it’s time for the fun part—exploding upward out of the squat! For this step, it’s important to really focus on using explosiveness and power rather than control and steadiness; push off with both feet at once as hard as you can without sacrificing good form (make sure that your knees stay in line with your toes). If done correctly, you should be able to jump up out of the full squat position without having to use any momentum from swinging or rocking back and forth beforehand.      

Step 4: Repeat Until Desired Number Of Reps Is Reached 

Once you have completed one rep successfully, repeat steps 1-3 until you have reached your desired number of reps for this exercise (usually between 5-10 reps). Make sure that throughout each rep you are focusing on explosiveness rather than control; take deep breaths in between each rep so as not to tire yourself out too quickly or lose form due to exhaustion (this will also help keep oxygen flowing throughout each rep).

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Benefits of Explosive Squats Over Traditional Squats


Man about to squat

Explosive squats are an excellent variation of traditional squats. Rather than the traditional squat that involves simply lowering the body and coming back up to the start position, explosive squats involve adding momentum to help push yourself up with power. As a result, you're able to use more muscle fibers which help build muscle faster in addition to developing stronger muscles from the increased resistance posed by gravity. Explosive squats also improve several functional movement qualities such as balance, posture, coordination, and speed - essential for activities in day-to-day life. All in all, explosive squats offer far greater benefits than traditional squats when it comes to muscle building and functional training.

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Accessories Needed for Successful Explosive Squats


 woman doing squat with spotters

Explosive squats are an important part of muscle and strength-building programs, but they can also be potentially dangerous if completed improperly. When executed the right way, explosive squats provide many benefits to both muscle stretching and muscle building. To ensure you are utilizing explosive squats for their maximum potential, it is highly recommended to purchase a few helpful accessories including a weight belt and knee wraps. The weight belt will provide support when you experience muscle fatigue and protect your back while in a deep squat position. The knee wraps also provide extra support as well as help reduce muscle strain on your legs while doing explosive squats. These items may initially seem like added expenses; however, ultimately they will improve your form, prevent injuries, and ensure successful explosive squats.

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Performing Explosive Squats

Explosive squats are a great way to build strength and power while still maintaining good form throughout each rep. By following these steps carefully, anyone can perform an explosive squat safely—so give them a try today! Remember that practice makes perfect, so don't get discouraged if it takes some time before perfecting these moves! With enough time spent practicing explosiveness squats—you'll be able to take on any challenge with confidence!

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