Jump Squat
Master the Jump Squat to build explosive power and strengthen your glutes and quads. This plyometric exercise combines a squat with a powerful jump.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Jump Squat
Description
Jump Squat is a plyometric exercise that strengthens the lower body muscles. It involves a traditional squat followed by a jump in the air.
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How to do Jump Squat
- 01Setup
Stand with your feet shoulder-width apart, toes pointing slightly outward, and engage your core to maintain a neutral spine.
- 02Setup
Initiate a regular squat by sending your hips back and bending your knees, lowering your body until your thighs are parallel to the floor or slightly below.
- 03
From the bottom of the squat, explosively extend your hips, knees, and ankles to propel your body vertically off the ground.
- 04
As you jump, swing your arms down and back during the squat, then powerfully forward and up for maximum momentum and height.
- 05
Land softly on the balls of your feet, immediately rolling back to your heels and absorbing the impact by bending your knees into the next squat repetition.
Tips
- Use your arms for momentum: Swing your arms back during the squat descent and powerfully forward/up during the jump for added power and height.
- Control your landing: Focus on landing softly on the balls of your feet first, then letting your heels touch, bending your knees to absorb impact and protect your joints.
- Maintain an upright torso: Keep your chest up and back straight throughout the movement to engage your core and prevent excessive forward lean.
- Breathe effectively: Exhale forcefully as you jump up and inhale as you descend into the squat to support your core and power the movement.
Common mistakes
- Landing stiff-legged: This increases joint impact; fix it by landing softly on the balls of your feet and immediately bending your knees to absorb the shock.
- Not squatting deep enough: This reduces the power output; ensure you descend into a full squat with thighs parallel to the floor before jumping.
- Rounding the back: This can strain the spine; keep your chest up and core engaged to maintain a neutral spine throughout the movement.
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What muscles does Jump Squat work?
Jump Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.
Is Jump Squat good for beginners?
Jump Squat is rated intermediate. 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 Jump Squat?
You need Body weight to perform 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 Jump Squat?
Use your arms for momentum: Swing your arms back during the squat descent and powerfully forward/up during the jump for added power and height. Control your landing: Focus on landing softly on the balls of your feet first, then letting your heels touch, bending your knees to absorb impact and protect your joints. Maintain an upright torso: Keep your chest up and back straight throughout the movement to engage your core and prevent excessive forward lean. Breathe effectively: Exhale forcefully as you jump up and inhale as you descend into the squat to support your core and power the movement.
What are common mistakes when doing Jump Squat?
Landing stiff-legged: This increases joint impact; fix it by landing softly on the balls of your feet and immediately bending your knees to absorb the shock. Not squatting deep enough: This reduces the power output; ensure you descend into a full squat with thighs parallel to the floor before jumping. Rounding the back: This can strain the spine; keep your chest up and core engaged to maintain a neutral spine throughout the movement.
Related exercises
Bodyweight Squat
Thighs · Gluteus Maximus · Body weight
Bodyweight Overhead Squat
Thighs · Gluteus Maximus · Body weight
One Leg Quarter Squat
Thighs · Gluteus Maximus · Body weight
Barbell Jump Squat
Thighs · Gluteus Maximus · Barbell
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store