This Squat Variation Is Fun but Intense, and Will Make Your Butt and Thighs Sore For Days

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Regular bodyweight squats are hard, jump squats are harder, but these star jump squats with a plate are even more intense – but that’s why you’ll love them!

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.

Related: Your Legs and Butt Will Be Sore For Days After This 30-Minute Bodyweight Workout

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.
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