Jump Squat
An explosive squat: you squat to about parallel, jump straight up as high as you can, and land softly with bent knees before going into the next rep.
Equipment
- Primary muscles
- Quads, Glutes
- Secondary
- Adductors, Calves
- Logged as
- Weight × reps
- Primary muscles
- Quads, Glutes
- Secondary
- Adductors, Calves
- Logged as
- Reps
Loads from YouTube only when you press play. The video is by an independent creator.
Why do it
Jump squats train both legs to produce force quickly, so they fit power training, sports prep and conditioning circuits. Bodyweight is the place to start and covers most needs; light dumbbells add load but make each landing heavier too, so keep them light. Compared with box jumps, you land back on the floor every rep, which means more impact but no equipment. End the set when you can no longer land quietly.
How to do it (Dumbbell)
Stand with your feet shoulder-width apart, a dumbbell in each hand at your sides.
Squat down until your thighs are around parallel, chest up and knees tracking over your toes.
Jump straight up, extending your hips, knees and ankles.
Land softly with bent knees and go straight into the next rep. Keep the weight light; dumbbells make the landing heavier, not just the jump.
Stand with your feet shoulder-width apart, toes turned out slightly.
Squat down until your thighs are around parallel, keeping your chest up and your knees tracking over your toes.
Jump straight up, swinging your arms to help.
Land softly on the balls of your feet with your knees bent and go into the next rep. Stop the set when you can't land quietly; that's where the technique goes.
Common mistakes
Landing with straight legs
Stiff landings jar your whole body instead of loading your legs. Land on the balls of your feet, then let your knees and hips bend to soak it up.
Going too heavy with dumbbells
Heavy dumbbells slow the jump and make every landing harsher. Use a weight that still lets you jump fast and land quietly.
Knees caving in
Knees collapsing inward is common on take-off and landing. Keep them in line with your toes, and slow down if they drift.
Barely dipping before the jump
A tiny dip gives you less room to build speed. Sink to about parallel on each rep, then explode straight up.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
