Barbell Jump Squat

Exercise Summary
Primary Muscle(s) Quads
Secondary Muscle(s) Glutes, Hamstrings, Abdominals
Equipment Barbell
Emphasis Compound
Type Squat

Barbell Jump Squat Instructions

  • Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
  • Get underneath the bar, placing it on your traps.
  • Have your hands outside shoulder-width in a position where you can create torque in your shoulders. You want to keep your shoulders pinned back. The equates to a strong upper back position.
    • The bar does not sit loosely on your back.
    • Have a firm but supple grasp on the bar.
  • Unrack the bar and step back one foot at a time. 
  • Place your feet just outside shoulder-width with your toes pointed out slightly. 
  • Push your hips back slightly and descend into the bottom position. 
  • When the crease of your hips reach level with your knee, explode up and jump!
  • LAND IN A STRONG, SUPPLE quarter-squat position then stand back up.
    • Don't land with straight legs.
    • Don't land in the complete bottom of a squat.


  • LIGHT WEIGHT must be used. This exercise is meant to develop your power output. Never go above 30% of your BB Back Squat 1RM.
  • Focus on landing soft and supple with complete control of the barbell on your back. Never let the bar stray from your traps.
  • When landing, don't let your knees track inward.
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