Jump Squat

The jump squat is an explosive bodyweight exercise targeting the quads, hamstrings, and glutes. It is also a serious cardiovascular challenge when done for reps. It can be performed as a power exercise to build jumping power, or in any fat-loss or athleticism-focused workout.


  1. Builds muscular endurance and strength in the quads, glutes, and hamstrings
  2. Can be an effective "contrast" exercise paired with heavy deadlifts or squats to boost power
  3. Improves explosiveness, power, and agility
  4. Requires no equipment

Jump Squat Images


Jump Squat Instructions

Jump Squat muscle diagram
  1. Start with your arms by your side, feet shoulder width apart, head up, and back straight.
  2. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
  3. Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement. When you touch the floor again, immediately squat down and jump again. Repeat for the recommended amount of repetitions.