How to do a Mini Loop Band Jump Squat
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About 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.
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Alternative Exercises to Mini Loop Band Jump Squat
1. Mini Loop Band Squat
34.1 mSCORESWAPPED 133 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.
- Beginner
- Quads
- Mini Loop Bands
2. Air Squats
92.1 mSCORESWAPPED 127 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.
- Beginner
- Quads
3. Mini Loop Band Alternating Leg Raises
54.3 mSCORESWAPPED 97 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.
- Beginner
- Quads
- Mini Loop Bands
4. Dumbbell Squat
94.1 mSCORESWAPPED 73 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
5. Mini Loop Band Hip Flexor
34 mSCORESWAPPED 73 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.
- Beginner
- Quads
- Mini Loop Bands
6. Mini Loop Band Standing Hip Flexion
32.9 mSCORESWAPPED 54 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.
- Beginner
- Quads
- Mini Loop Bands
7. Dumbbell Sumo Squat
81 mSCORESWAPPED 52 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
8. Jump Squat
60.9 mSCORESWAPPED 51 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
9. Loop Band Deadlift
43.9 mSCORESWAPPED 47 TIMESA compound exercise, the Loop Band Deadlift focuses on the posterior chain, including the hamstrings, glutes, and lower back. Using a loop band offers progressive resistance, improving form and strength over traditional deadlifts.
- Beginner
- Hamstrings
- Loop Bands
10. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 47 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.