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All exercises

Barbell jump squat

Advanced

Barbell jump squat is a compound barbell exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
  2. 2Lower your body into a squat position by bending your knees and pushing your hips back.
  3. 3Once you reach the bottom of the squat, explode upwards by jumping off the ground.
  4. 4As you jump, extend your hips, knees, and ankles, pushing through your toes.
  5. 5Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions.

What to do instead

  • Jump squatBodyweight
  • Bodyweight drop jump squatBodyweight
  • Dumbbell plyo squatDumbbell
  • Kneeling jump squatBarbell
  • Lunge with jumpBodyweight

Easier variations

  • Bodyweight drop jump squatBodyweight
  • Jump squatBodyweight
Logged today · 3 min restBarbell jump squat

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