Weighted Jump Squat
Muscles worked
Instructions
- 1Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise.
- 2The weight should be light enough that it doesn't slow you down significantly. Your feet should be just outside of shoulder width with your head and chest up. This will be your starting position.
- 3Using a countermovement, squat partially down and immediately reverse your direction to explode off of the ground, extending through your hips, knees, and ankles. Maintain good posture throughout the jump.
- 4As you return to the ground, absorb the impact through your legs.
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 Weighted Jump Squat
The weighted jump squat adds a light load, typically a barbell or weighted vest, to a classic jump squat to build explosive leg power. After a partial squat descent, you sharply reverse the movement to launch off the ground by extending the hips, knees, and ankles, then absorb the landing through the legs. Unlike a classic squat focused on maximal strength, this variation trains the rate of force production, a key factor for sprinting, jumping, and most explosive sports. The load should stay light so it doesn't slow the takeoff phase, since the priority is execution quality and speed rather than the weight lifted. It's a great complement to heavy strength work at the end of a leg program, or during sport-specific power phases ahead of a season.
check_circleBenefits
- check_circleBuilds explosive leg power
- check_circleImproves the rate of force production
- check_circleTransfers to sprinting and jumping
- check_circleEffectively complements heavy strength work
lightbulbExecution tips
- lightbulbKeep the load light so it doesn't slow the jump
- lightbulbAbsorb the landing by actively bending the knees
- lightbulbDo this work early in the session, on fresh legs
- lightbulbAllow enough recovery between explosive reps
warningCommon mistakes
- warningUsing too heavy a load that slows the launch phase
- warningLanding with straight legs without absorbing the impact
- warningStringing together too many reps without enough recovery
- warningSkipping a warm-up before explosive work
helpFrequently asked questions
What load should I use for this jump squat?expand_more
A light load, well below your strength squat weight, so it doesn't slow the jump.
How many reps per set?expand_more
Typically a low number of reps (3 to 6), with full recovery, to prioritize explosive quality.
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