Jump Squat
Auto DetectedA plyometric squat variation that targets the quads, glutes, and calves to build explosive power; commonly used in HIIT and athletic conditioning.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
5/10Gastrocnemius, Soleus
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly outward, chest up, and arms by your sides.
- Hinge at hips and bend knees to lower into a squat.
- Swing arms back while descending to load the movement.
- Drive explosively through feet to jump as high as possible.
- Extend hips, knees, and ankles fully in the air.
- Land softly on balls of feet, absorbing impact into the next squat.
Coaching Tips
Form Cues
- Land softly
- Explode up
- Knees out
- Chest up
- Use arms
Breathing
Inhale during the descent and exhale forcefully as you jump upward.
Tempo
1-0-0
Range of Motion
Descend until thighs are parallel to the floor; achieve full triple extension at the top.
Safety
Safety Notes
- Land on a cushioned surface if possible
- Avoid if experiencing acute knee pain
- Ensure proper squat mechanics before jumping
Spotting
Not recommended; perform in an open space clear of obstacles.
Common Mistakes
- Landing with stiff legs
- Knees caving in
- Not squatting deep enough
- Rounding the back
When to Avoid
- Acute knee or ankle injuries
- Hip or back pain
- High-impact restrictions during pregnancy
Flexibility Needed
- Adequate ankle dorsiflexion for squat depth
- Hip mobility for full extension
Build Up First
- Mastery of bodyweight squat
- Basic coordination and balance
Also known as
Squat Jump, Plyometric Squat, Air Squat Jump, Vertical Jump Squat
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