What is Jump Squat?
Jump Squat is a medium-difficulty plyometric leg exercise that adds an explosive jump to a standard squat. It primarily targets the quadriceps, glutes and calves while engaging core for stability. Use controlled descent and soft landings to reduce impact and maintain proper form.
How to Do Jump Squat
- Set your stance: Stand shoulder-width apart, chest up, weight balanced on midfoot; toes slightly turned out. Brace core and prepare to move.
- Begin squat descent: Hinge at the hips and bend knees, keeping chest neutral and knees tracking over toes. Lower until thighs are near parallel to the floor.
- Load and drive: Sit back slightly into heels, build tension in glutes and quads, then prepare to drive explosively through the feet.
- Explode upward: Forcefully extend hips, knees and ankles while exhaling, jumping straight up. Use arms for momentum and keep torso tall and stable.
- Land with control: Land softly on the balls of your feet, absorb impact through bent knees and hips, then immediately return to a controlled squat position.
- Progress safely: If form breaks, pause between reps. Reduce depth, lower reps, or switch to regressions like step-ups or bodyweight squats until control improves.
Muscle Groups
Quadriceps, Calves, Glutes
Description
Stand tall with feet about shoulder width apart.Squat down, keeping your back neutral. Knees tracking in line with the toes, not collapsing inwards.
Drive your feet into the floor, exhaling as you jump upward explosively, fully extending your knees and hips.
Land softly on the ball of your feet, bending your knees to absorb the impact and repeat for repetitions.
Avoid collapsing your torso forwards, and don't let your back round as you descend. Pause in between repetitions if you cannot control the movement.
Movement Group
Legs
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of jump squats?
Jump squats improve lower-body power, explosive strength and conditioning while targeting quadriceps, glutes and calves. They boost jumping ability, calorie burn and fast-twitch muscle development when performed with proper form and progression.
What common mistakes should I avoid with jump squats?
Avoid landing with locked knees, rounded back or knees collapsing inward. Common mistakes include shallow squats, poor core bracing and uncontrolled landings. Prioritize controlled descent, soft landings and steady form to lower injury risk.
How can I progress or regress jump squats?
Progress by adding height, weighted vests, single-leg variations or increasing sets and intensity. Regress with shallow jumps, slower tempo, step-ups or regular bodyweight squats. Only progress once you master squat depth and landing control.