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Jump Squat
PushCompoundBodyweightIntermediate
Muscles worked
Front
Back
QuadricepsCalvesGlutesHamstrings
Instructions
- 1Cross your arms over your chest.
- 2With your head up and your back straight, position your feet at shoulder width.
- 3Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
- 4Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
- 5When you touch the floor again, immediately squat down and jump again.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Jump Squat
The jump squat turns the classic squat into a plyometric exercise by adding an explosive jump phase at the top, building power and speed in addition to pure strength. With arms crossed over the chest, you descend into a squat before jumping as high as possible, an excellent exercise for sports requiring explosiveness and vertical leap.
check_circleBenefits
- check_circleBuilds explosive power and speed
- check_circleImproves vertical leap
- check_circleExcellent transfer to many sports
lightbulbExecution tips
- lightbulbCushion each landing by bending the knees
- lightbulbAim for a moderate squat depth, not too deep
- lightbulbChain directly into the next squat without a long pause
warningCommon mistakes
- warningStiff landing without cushioning with the knees
- warningKnees caving inward on landing
- warningChaining too many reps at the expense of quality
helpFrequently asked questions
How many reps per set?expand_more
6 to 10 reps is enough; explosive quality matters more than volume for this exercise.
Is this exercise suitable for beginners?expand_more
First master the classic squat and a soft landing before adding the jump.
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