Home/squat/Jump Squat

Jump Squat

Difficulty: ⭐⭐ Intermediatesquat

Home Setup

Perform on a flat, non-slip surface with adequate ceiling height and cushioning to absorb landing impact

yoga mat or carpet for cushioningclear space with 8+ foot ceiling

💡 Pro tip: Remove any overhead obstacles and ensure your landing surface isn't too hard to protect your joints

Gym Setup

Open floor space with rubber flooring or exercise mat

Safety: Ensure adequate ceiling clearance and avoid performing on slippery surfaces or near equipment

💪 Muscles Worked

QuadricepsGlutesHamstringsCalvesCore

⭐ Why This Exercise?

Jump squats develop explosive lower body power and improve athletic performance by training the fast-twitch muscle fibers. This plyometric exercise enhances vertical jump height, acceleration, and overall leg strength while also providing cardiovascular conditioning benefits.

Make It Easier

Regressions for building up strength

1. Bodyweight Squat

none

Removes explosive component to master basic squat pattern first

2. Squat Pulse

none

Adds dynamic movement without leaving the ground

3. Low Jump Squat

none

Reduces jump height to decrease impact and intensity

Make It Harder

Progressions for advanced athletes

1. Tuck Jump Squat

none

Requires bringing knees to chest mid-air for increased explosive demand

2. Single-Leg Jump Squat

none

Unilateral variation dramatically increases strength and balance requirements

3. Weighted Jump Squat

dumbbells + weight vest

Adding resistance increases power output demands

↕️ Similar Movements

Box Jump
Similar explosive movement with a landing target for height measurement
Broad Jump
Horizontal power variation using similar muscle groups
Burpee
Combines jump squat with additional full-body movements
Pistol Squat
Single-leg squat variation focusing on strength over power
Bulgarian Split Squat Jump
Unilateral plyometric squat variation

Form Checklist

✓Drive through heels and explode upward with maximum force
✓Land softly with bent knees to absorb impact
✓Keep chest up and core engaged throughout the movement
✓Swing arms upward to generate momentum
✓Reset to full squat depth before each jump

Common Mistakes

  • •Landing with locked knees causing excessive joint stress
  • •Not squatting deep enough between jumps
  • •Allowing knees to cave inward during landing
  • •Leaning too far forward and losing balance
  • •Not fully extending hips at the top of the jump

📈 When to Progress

When you can perform 3 sets of 12-15 reps with explosive power, controlled landings, and no form breakdown, and you've been training jump squats consistently for at least 4-6 weeks