Jump Squat

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

Jump Squat Instructions

  • You are positioned in an athletic stance. Your knees are slightly bent and toes pointed straight ahead.
  • The core is braced and engaged. Shoulders are pinned back with your eyes fixated straight ahead.
  • Place your feet as if you were about to jump as high as possible.
  • In a fluid motion, bend at the knees and hips bringing your arms behind you.
  • Explode up vertically, extending your hips, knees, and ankles and raising your arms up and above your head.
  • Land in a soft, supple athletic position. 
    • Hips back
    • Knees bent
    • Chest up and hands in front


  • Aim for low reps per set, making each one fast and explosive. 
  • When landing, don't let your knees track inward.
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