I actually prefer these squats over regular jump squats because the variation and challenge makes them more exciting. I think of them as supermini box jumps since they're really low to the ground. They may look simple, but when I do them, my lower body is guaranteed to feel sore, especially my butt and thighs.
Level 1 CrossFit coach from Champlain Valley CrossFit and CrossFit Games competitor Dani Jenny said to start with no plate to get used to jumping this way. Then begin with a flatter plate and work your way up to a thicker one. Make sure you squat all the way down with your hips at knee level to ensure you're really working your butt and hamstrings.
Star Jump Squat With Plate
- Place a plate on the floor, and stand on the center of it.
- Jump your feet off the plate out wide, lowering down into a squat. Try to keep your weight back in the heels.
- Jump your feet back onto the plate to complete one rep.