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All exercises

Jump squat

Intermediate

Jump squat is a compound bodyweight exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Bodyweight
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand with your feet shoulder-width apart.
  2. 2Lower your body into a squat position by bending your knees and pushing your hips back.
  3. 3Jump explosively off the ground, extending your hips, knees, and ankles.
  4. 4While in mid-air, quickly bring your arms forward for balance.
  5. 5Land softly on the balls of your feet and immediately go into the next repetition.
  6. 6Repeat for the desired number of repetitions.

What to do instead

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

Harder variations

  • Barbell jump squatBarbell
  • Dumbbell plyo squatDumbbell
  • Kneeling jump squatBarbell
Logged today · 1 min restJump squat

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