Jump Squat

Squat down and explode upward into a jump, landing softly and immediately descending into the next rep.

Quick facts

Primary and secondary muscle groups targeted by this movement.

QuadsGlutes (max)

HamstringsCalvesDeep Abs / Core

What you need and how to position yourself before starting.

Body Weight

Bilateral

Standing

reps

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with feet shoulder-width apart.
- Arms at your sides or hands clasped in front of your chest.
Step 2Starting Position
- Lower into a squat with thighs parallel to the ground.
- Keep your chest up and weight in your heels.
Step 3Execution
- Drive through your feet and explode upward into a maximal jump.
- Extend your hips, knees, and ankles fully at takeoff.
- Land softly by bending your knees upon contact.
- Absorb the impact through your legs and immediately transition into the next squat.
- Maintain an upright torso throughout the movement.

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