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Last updated March 30, 2026
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Quadricepsglutes
Jump Squat
Squat down and explode upward into a jump, landing softly and immediately descending into the next rep.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quadsglutes (max)
Secondary
hamstringscalvesdeep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
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.