Jump Squat
Jump, bodyweight, quadriceps and glutes
The jump squat lowers into a squat and jumps as high as you can, landing softly into the next rep. It trains the quadriceps and glutes to produce force fast, with the calves helping. It suits people who can squat well and want more power and conditioning.
Setting up
- Stand with the feet about shoulder width apart.
- Clear a little space and wear shoes that cushion the landing.
How to do a jump squat
- Squat down with the arms reaching forward.
- Drive up hard and jump straight up, swinging the arms overhead.
- Land softly on the balls of the feet, then the heels.
- Sink straight into the next squat.
Breathing. Breathe in as you squat down and breathe out as you jump.
Muscles worked
- Mainly
- Quadriceps and glutes
- Also
- Calves and hamstrings
Common mistakes
- Landing stiff legged. Soft knees absorb the landing, so bend them as you touch down.
- Knees caving in on landing. They should track over the toes, so land with the knees pushed out a little.
- Rushing into sloppy reps. Height matters more than speed, so reset between jumps if needed.
Easier and harder
- Easier
- Bodyweight Squat
- Harder
- Tuck Jump, Box Jump
Guide
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Guide