Deep Breathe Flaps Plyo Squat

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.
2. Engage your core and maintain an upright posture with your arms relaxed at your sides.
3. Take a deep, expansive breath into your chest to prepare for the explosive movement.

How to do it

1. Inhale deeply as you lower into a squat, keeping your weight centered and your chest proud.
2. Explosively jump upward, exhaling forcefully while swinging your arms out to the sides and up to shoulder height in a 'flapping' motion.
3. Land softly on the balls of your feet, immediately absorbing the impact by transitioning back into the next squat.
4. Maintain a rhythmic tempo, synchronizing the arm movement and deep breathing with every repetition.

Form checklist

• Ensure knees track over the toes and do not cave inward during the squat or landing.
• Keep the spine neutral and avoid rounding the lower back at the bottom of the movement.
• Land quietly to ensure your muscles, not your joints, are absorbing the impact.
• Keep the core braced throughout to stabilize the torso during the flight phase.

Pro tips

• Focus on 'opening' the chest at the peak of the jump to maximize pectoral and deltoid activation.
• Use the downward 'flap' of the arms to help drive the body upward, creating more vertical power and momentum.
• Emphasize the deep inhale during the eccentric phase to expand the ribcage and engage the serratus and pectorals.

Make it harder

• Increase the speed of the repetitions to minimize ground contact time and boost cardiovascular intensity.
• Add a pause at the bottom of the squat to remove momentum before the explosive jump.

Frequently asked

What muscles does the deep breathe flaps plyo squat work?

The deep breathe flaps plyo squat primarily targets the calves, glutes, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the deep breathe flaps plyo squat?

The deep breathe flaps plyo squat requires no equipment — just your body weight.

Is the deep breathe flaps plyo squat good for beginners?

The deep breathe flaps plyo squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Assault Bike RunIntermediate · calves, glutes, hamstrings, and quadriceps
• Barbell Power JerkAdvanced · adductors, calves, deltoids, glutes, hamstrings, and quadriceps
• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
• Basketball Shot JumpAdvanced · calves, glutes, and quadriceps