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Last updated February 2, 2026
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cardio
Jump Squat (Barbell)
Use a light barbell on your back. Squat down and explode up into a jump. Land softly by bending your knees immediately. Focus on power, not heavy weight.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- High
- Hypertrophy
- Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
glutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with your feet shoulder-width apart and the barbell resting on your upper back, not on your neck.
- Ensure your grip on the barbell is slightly wider than shoulder-width, with your elbows pointing down and back.
- Step 2Prepare to Jump
- Engage your core and keep your chest up while looking straight ahead.
- Bend your knees and lower your body into a squat position, keeping your weight on your heels.
- Step 3Jump
- Explosively push through your heels to jump upward, extending your legs and arms.
- Aim to jump as high as you can while maintaining control and balance.
- Step 4Land
- Land softly on the balls of your feet, allowing your knees to bend slightly to absorb the impact.
- Ensure that you return to the squat position immediately after landing.
- Step 5Repeat
- Perform the jump squats for the desired number of repetitions, focusing on maintaining good form throughout.
- Step 6Finish the Exercise
- After completing your reps, carefully lower the barbell to the ground or a safe position.
- Take a moment to catch your breath and ensure you are stable before moving away from the barbell.