Wide squat jumps - PHOTO - Women's Health & Fitness

Wide Squat Jumps

What it hits: Glutes, Calves, Lower Back and Hamstrings

Crash course: A wide stance works a greater number of muscles than a narrow-stance squat. A wider stance allows for a greater posterior displacement of the hips, therefore activating your glutes to a greater degree than a narrow squat.

Make it work: Place your feet wider than your shoulders, keeping all of your weight in your heels. Squat down (ensuring knees do not extend past your toes) and then jump up as high as you can. Land back into your starting wide squat stance position and immediately jump again (make sure you keep all of your weight pressed through your heels to achieve maximum activation of your glutes).

The rules: 20 reps