Barbell Jump Squat
Elevate your power with Barbell Jump Squats! This dynamic exercise builds explosive strength in your quads, glutes, and hamstrings, improving athletic
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Jump Squat
Description
A Barbell Jump Squat is an advanced exercise that combines a traditional squat with a jump. It works the quads, hamstrings, and glutes.
Save Barbell Jump Squat to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Barbell Jump Squat
- 01Setup
Load a barbell and place it across your upper back, resting on your traps, not your neck. Grip the bar slightly wider than shoulder-width, ensuring a secure and balanced position.
- 02Setup
Stand with your feet hip- to shoulder-width apart, toes pointing slightly outward, maintaining a neutral spine and engaged core.
- 03
Initiate the movement by performing a controlled squat, lowering your hips until your thighs are at least parallel to the floor, keeping your chest up.
- 04
Explosively drive through your heels and the balls of your feet, extending your hips and knees to propel your body and the barbell upward into a jump.
- 05
Land softly with bent knees and hips, immediately absorbing the impact by transitioning into the next squat repetition.
- 06
Maintain a stable core throughout the movement, controlling the barbell's path and ensuring a smooth, fluid motion.
Tips
- Start with a lighter weight than you would for a regular squat to master the explosive jump and safe landing mechanics before increasing the load.
- Focus on a controlled descent and an immediate, powerful upward drive to maximize the plyometric benefit and recruit fast-twitch muscle fibers.
- Breathe in on the way down, then forcefully exhale as you jump to engage your core and generate maximum power during the concentric phase.
- Ensure your landings are quiet and controlled, absorbing the impact through your entire foot to protect your joints and maintain stability.
Common mistakes
- Landing stiff-legged puts excessive stress on your joints; always land softly with bent knees to absorb impact and prevent injury.
- Using too much weight compromises jump height and speed, reducing the explosive benefit; reduce the weight to allow for a powerful, full jump.
- Rounding the back during the squat or jump increases injury risk; maintain a neutral spine by engaging your core and keeping your chest lifted.
In the Ellim app, Barbell Jump Squat unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train barbell jump squat?
Get Ellim — FreeQuestions
What muscles does Barbell Jump Squat work?
Barbell Jump Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Gastrocnemius, Soleus.
Is Barbell Jump Squat good for beginners?
Barbell Jump Squat is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Jump Squat?
You need Barbell to perform Barbell Jump Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Jump Squat?
Start with a lighter weight than you would for a regular squat to master the explosive jump and safe landing mechanics before increasing the load. Focus on a controlled descent and an immediate, powerful upward drive to maximize the plyometric benefit and recruit fast-twitch muscle fibers. Breathe in on the way down, then forcefully exhale as you jump to engage your core and generate maximum power during the concentric phase. Ensure your landings are quiet and controlled, absorbing the impact through your entire foot to protect your joints and maintain stability.
What are common mistakes when doing Barbell Jump Squat?
Landing stiff-legged puts excessive stress on your joints; always land softly with bent knees to absorb impact and prevent injury. Using too much weight compromises jump height and speed, reducing the explosive benefit; reduce the weight to allow for a powerful, full jump. Rounding the back during the squat or jump increases injury risk; maintain a neutral spine by engaging your core and keeping your chest lifted.
Related exercises
Barbell Overhead Lunge
Thighs · Gluteus Maximus · Barbell
Barbell Lunge
Thighs · Gluteus Maximus · Barbell
Barbell Front Squat (from blocks)
Thighs · Gluteus Maximus · Barbell
Jump Squat
Thighs · Gluteus Maximus · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Barbell Jump Squat.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store