Jump squat
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Muscles worked
- High load
- Quads
- Medium load
- Glutes · Maximus
- Low load
- Calves, Core, and Hamstrings · Hip extension
Secondary muscles
How to do it
Squat to roughly parallel with the chest up, then drive hard through the whole foot and jump straight up, extending the hips fully in the air. Land softly toes-first, letting the knees and hips bend to absorb the impact, and sink straight into the next rep or reset briefly. Keep every landing quiet — a loud landing means the legs are done absorbing and it is time to stop the set.
Form cues
- Land soft, toes to heels, knees tracking the toes
- Reset your stance between reps — quality over pace
Safety
Talk to a professional before this exercise if you have any of the following:
KneeHipAnkle
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.