Jump Squat
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The Jump Squat is a dynamic bodyweight exercise that involves performing a standard squat followed by an explosive jump, landing softly to repeat. Its primary purpose is to build lower-body power, speed, and athleticism through plyometric training. It mainly targets the quads, glutes, and posterior thighs (hamstrings), benefiting athletes, sprinters, and anyone seeking to enhance explosive strength and vertical leap without equipment.
How to Perform Jump Squat
- 1Stand with feet shoulder-width apart, toes slightly turned out, core engaged, and hands at sides or clasped in front.
- 2Lower into a squat by pushing hips back, bending knees, and keeping chest up until thighs are parallel to the ground.
- 3Inhale during the squat descent to prepare.
- 4Explode upward by driving through heels, fully extending hips and knees into a jump.
- 5Exhale forcefully as you jump, swinging arms overhead for momentum.
- 6Land softly on balls of feet, immediately absorbing impact by bending knees and dropping back into squat position.
- 7Repeat for desired reps, maintaining control throughout.
- 8Key form tips: Keep gaze forward and back neutral to avoid arching; land quietly to protect knees; avoid letting knees cave inward; use 60-70% effort jumps to prioritize form over height. Common mistakes: Partial squat depth, hard landings, or rushing without control.