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Exercises/Barbell Jump Squat
QuadricepsAdvanced

Barbell Jump Squat

A jump squat with a light barbell across your upper back. Adds load to the jump to build lower-body power and rate of force development.

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Primary muscles

  • Quadriceps
  • Glutes (Gluteus Maximus)

Secondary muscles

  • Hamstrings
  • Calves (Gastrocnemius)
  • Soleus
  • Lower Back (Erector Spinae)
Sets
3–5
Reps
3–6
Rest
120–180s

How to perform

Barbell Jump Squat movement

Main muscles working (thicker lines)

Starting position

Unrack a light barbell, roughly 20-30% of your back squat, onto your upper back and stand with feet just outside shoulder width.

  1. 1

    Dip quickly into a quarter to half squat, keeping your chest up.

  2. 2

    Reverse immediately and jump as high as you can, extending through the hips, knees and ankles.

  3. 3

    Hold the bar pinned to your back throughout the flight.

  4. 4

    Land softly on the balls of your feet, sink into the next dip and repeat.

Breathing: Inhale on the dip, exhale forcefully as you jump.

Coaching tips

  • Pin the bar down

  • Quick dip, fast jump

  • Land quietly

Common mistakes

  • Using a load heavy enough to slow the jump

  • Letting the bar bounce on the shoulders

  • Landing stiff-legged

  • Knees caving on landing

Safety notes

  • Keep the load light; speed is the goal.

  • Jump on a non-slip surface with clear space around you.

Details

Body parts
Quadriceps · Glutes · Calves · Lower Body
Equipment
Barbell
Movement
Jump · Squat
Exercise type
Plyometric
Training goals
Power · Athletic Performance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Jump SquatBeginner→

Variations

  • Kneeling Jump SquatAdvanced→

Similar Exercises

  • Box JumpIntermediate→
  • Broad JumpIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.