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legs

Jump Squat

A bodyweight squat that ends with a jump. Builds power in the legs; land softly and reset between reps.

intermediatebodyweight

Jump Squat, start position
START
Jump Squat, end position
END
BEFORE YOU START1
  1. Find a spot with a firm, flat floor and room above you.
HOW TO DO IT

Get into position

  1. Set your feet shoulder-width apart with your toes turned slightly out.
  2. Hold your arms at your sides or out in front.
  3. Tighten your stomach.

Check: You are standing tall, feet shoulder-width apart.

Dip down

  1. Sit down quickly until your thighs are a little above level with the floor.
  2. Swing your arms back behind you on the way down.

Check: You are in a half to three-quarter squat with your chest up and your arms behind you.

Jump

  1. Drive through your feet and jump straight up as high as possible, swinging your arms up.
  2. Land softly with bent knees, balls of the feet first and heels second.

Check: You landed quietly with bent knees and your knees pointing over your toes.

That is one rep. Stand up fully and reset your feet before the next jump.

Breathe in on the dip; breathe out hard as you jump; land, reset, repeat.

MUSCLES WORKED
Jump Squat: muscles worked, front view
Jump Squat: muscles worked, back view

quadsglutescorecalves

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Landing with straight legs or a loud thud. Hard landings strain the knees and lower back. Fix: Bend your knees as you land, like a spring.
  • Knees caving in on landing. Fix: Land with your knees over your toes.
  • Rushing reps without resetting. Fix: Stand up fully and pause between jumps.
SAFETY2
  • Skip this exercise if you have knee or ankle pain.
  • Do fewer reps with full effort rather than many tired ones.
RELATED EXERCISES

easier: bodyweight squat

variants: knee tuck jumps, burpees

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