All training resources
Exercise guide
Jump Squat
A plyometric bodyweight squat where you explode upward into a vertical jump.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · gastrocnemius · hamstrings
- Goals
- power · endurance
- Equipment
- No equipment
- Category
- Plyometrics
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with feet shoulder-width apart.
- Drop into a quarter-squat with the arms back.
- Explode upward, swinging the arms up and jumping as high as you can.
- Land softly back into a quarter-squat to absorb impact.
- Repeat without pausing for the prescribed reps.
Technique cues and common mistakes
- Land softly with bent knees to absorb impact.
- Drive the arms up to add height to the jump.
- Keep the chest up — do not let the torso collapse.