Jump Squat
A bodyweight squat finished with a maximal vertical jump. Builds lower-body power and teaches landing mechanics.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Soleus
- Abs (Rectus Abdominis)
- Sets
- 3–4
- Reps
- 6–12
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet shoulder-width apart, toes slightly turned out, arms at your sides.
Squat down to about parallel or slightly above, swinging your arms back.
Drive through the whole foot and swing the arms up as you jump as high as you can.
Land softly on the balls of the feet, rolling to the whole foot.
Absorb the landing by bending the knees and hips, then go straight into the next rep or reset.
Breathing: Inhale as you lower, exhale as you jump.
Coaching tips
Jump through the ceiling
Soft, quiet landing
Knees track over toes
Common mistakes
Landing with straight legs
Knees caving inward
Squatting too shallow to generate power
Safety notes
Land with bent knees and hips to absorb force; use a forgiving surface.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.