Squats are one of my favorite body weight exercises: they tone and strengthen, target legs and core and add a cardiovascular burst to a circuit routine. Curb Jumps are especially fun, because there’s the addition unilateral work, and you can do them: anywhere, anytime!
Begin with one foot on the curb and one foot off. (The leg that’s on the curb will receive a heavier load). After you’ve completed 10 or 15 reps on one leg, switch and face the opposite direction.)
- Level One (beginners): squat (deeply) down and stand up tall.
- Level Two (intermediate): as you stand, add a hop – lifting off the ground (Curb Jump!)
- Level Three (advanced): jump higher, and add speed. You may also add a few more reps – taking you into an anaerobic cardio zone.
Foot Fitness Integration:
- Push-offs and landings are especially important. Begin with your middle toe pointed forward, and align your knee in the same direction as your toes.
- When you squat down, the ball of the foot should be in contact with the ground, as well as the heel.
- Extend to standing, the ball of the foot should be the last to make contact with the ground if you jump.
- When landing, ball of the foot touches first, then a micro-tap with the heel
Here, Jen is working Level Three. She’s wearing the Vibram FiveFingers®, very minimal model: Seeya LS.
Try incorporating this exercise into your regular routine by doing 10 Curb Jumps in one direction, switch and do 10 on the other side. Each week, increase your reps by 2, building to 20 on each side. If you have a daily walking or running routine, this is a great warm up or 1/2-way marker!