How to do a Mini Loop Band Jump Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 74,431
- Popularity Rank
- 840th
- Difficulty
- Beginner
- Quads Strength
- 83 mSCORE 63rd
- Equipment Required
Workouts with Mini Loop Band Jump Squat
Target muscles worked
Instructions for Proper Form
Combining plyometrics with strength training, this compound exercise targets the lower body, enhancing power, strength, and endurance. The mini loop band adds resistance to the squat phase, making the jump more challenging and increasing the intensity of the workout. This variation significantly improves lower body muscle activation and metabolic rate compared to traditional jump squats, making it an excellent choice for those looking to enhance explosive strength and burn more calories.
- Stand upright with your feet hip width apart and a band placed around your thighs just above your knees. Descend into a squat by bending your knees and hips before exploding upright and jumping your feet off the ground. Softly land on the balls of your feet before repeating the movement for the allotted repetitions.
Sets & Reps Calculator
Average Mini Loop Band Jump Squat standards by male, female, gender, weight, age and height
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- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
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Alternatives & Variations to Mini Loop Band Jump Squat
1. Mini Loop Band Squat
34.1 mSCORESWAPPED 139 TIMESMini Loop Band Squat is a bodyweight variation of Squats. Like other Squat variations, this is a compound exercise that primarily targets the quadriceps. By placing a mini loop band around both legs, just above the knee, you’re forced to recruit additional smaller muscles to help keep your knees from collapsing inwards. This can be a great exercise for working towards heavier squat variations, or as a way to fine tune your form.
2. Air Squats
92.1 mSCORESWAPPED 92 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
3. Mini Loop Band Hip Flexor
34 mSCORESWAPPED 72 TIMESTargeting primarily the hip flexors, this exercise is beneficial for improving hip mobility and strength. The mini loop band adds resistance, making it more challenging than traditional hip flexor exercises. It's essential for athletes and individuals seeking to enhance lower body performance and reduce the risk of injuries.
4. Mini Loop Band Alternating Leg Raises
54.3 mSCORESWAPPED 72 TIMESFocusing on the core and lower abdominals, alternating leg raises with a mini loop band offer a challenging isolation exercise. The resistance band increases the difficulty, enhancing muscle engagement and promoting stronger, more defined abdominal muscles compared to standard leg raises.
5. Mini Loop Band Standing Hip Flexion
32.9 mSCORESWAPPED 72 TIMESThis exercise isolates the hip flexors and quadriceps, enhancing strength and mobility in the hip region. The resistance offered by the mini loop band increases the exercise's intensity, providing a greater challenge and promoting muscle development beyond what's achievable with bodyweight alone.
6. Jump Squat
60.9 mSCORESWAPPED 47 TIMESJump Squat is an explosive variation of the squat, and more specifically Air Squats. Like other squats, this compound exercise primarily targets your quadriceps. Unlike other variations, Jump Squats require a much more explosive movement in order to propel yourself into the air. This is a great exercise for making your squats more challenging without adding any weight.
- Intermediate
- Quads
7. Loop Band Sumo Deadlift
48.3 mSCORESWAPPED 42 TIMESIncorporating the wide stance of the sumo deadlift, this variation uses a loop band to provide resistance, targeting the glutes, hamstrings, and inner thighs. It's an effective lower body exercise that also engages the lower back and core, improving posture, strength, and flexibility. The loop band allows for a controlled lift, reducing strain on the spine compared to traditional weights.
8. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 40 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
9. Mini Loop Band Lunge
67.7 mSCORESWAPPED 37 TIMESThis variation of the traditional lunge incorporates a mini loop band to add resistance, intensifying the workout for the glutes, quads, and hamstrings. The added tension from the band challenges stability and muscle endurance, making this exercise more beneficial for lower body strength and balance than its unassisted counterpart.
10. Mountain Climber
74.9 mSCORESWAPPED 36 TIMESMountain Climber is a compound movement that involves holding a high plank or push up position, and alternating bringing your legs forward toward your chest. Holding a high plank position will already recruit your core to keep your back straight. By cycling your legs, you add more instability to the movement, as well as increase the intensity of the exercise itself.