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Mini Loop Band Jump Squat
A plyometric squat variation with a mini loop band around the thighs that targets quads and glutes to build explosive power, strength, and endurance; enhances knee tracking and calorie burn.
About Exercise
Equipment
Loop Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs, Lower Back, Adductors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Calves
5/10Gastrocnemius, Soleus
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Adductors
3/10Adductor Magnus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place a mini loop band around your thighs just above the knees. Stand with feet hip-width apart, core engaged, chest up, and hands clasped in front.
- Hinge at hips and bend knees to lower into a squat, pushing knees out against the band until thighs are parallel to the ground.
- Explode upward by driving through heels, extending hips, knees, and ankles into a jump while swinging arms forward.
- Land softly on balls of feet, immediately bending knees and hips to return to squat position.
- Repeat the explosive jump from the squat without pausing.
- Maintain upright torso and knee alignment over toes throughout.
Coaching Tips
Form Cues
- Push knees out against band
- Drive through heels
- Land softly on balls of feet
- Keep core tight
- Chest up, back straight
Breathing
Inhale as you lower into the squat, exhale forcefully as you jump and extend.
Tempo
2-0-1
Range of Motion
Lower until knees reach 90 degrees with thighs parallel to floor; fully extend hips and knees during jump, landing with control.
Safety
Safety Notes
- Avoid if you have knee or ankle injuries
- Use lighter band if form breaks
- Land softly to protect joints
- Ensure band is flat and secure
- Start with fewer reps if new to plyometrics
Spotting
No spotting required; perform in open space away from others for safety.
Common Mistakes
- Knees caving inward
- Hard landing on heels
- Rounded back during squat
- Insufficient squat depth
- Overarching lower back
When to Avoid
- Acute knee pain
- Recent lower body surgery
- Balance issues
- High blood pressure
Flexibility Needed
- Adequate ankle dorsiflexion for squat depth
- Hip mobility for full squat
- Shoulder flexibility if arms swing
Build Up First
- Master basic bodyweight squat
- Proper landing mechanics from jumps
- Core stability competency
Also known as
Banded Jump Squat, Resistance Band Squat Jump, Mini Band Squat Jump
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