Muscle groups

Quadriceps, Hamstring, Calves, Glutes


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.

When jump squat is finished, continue by jumping in to lunge starting with one leg and them continuing with jump lunge to other leg.

This is one repetition. Continue for required amount of repetitions.

Movement Group


Required Equipment


Progressions And Regressions