Also known as: squat jump, plyo squat, plyometric squat, bodyweight squat jump, explosive squat jump

What is Jump Squat?

A jump squat is a plyometric bodyweight exercise where you squat then explosively jump upward. It primarily targets the quadriceps, glutes and calves, develops lower-body power and conditioning, and is classified as medium difficulty for intermediate trainees.

How to Do Jump Squat

  1. Set your stance: Stand with feet shoulder-width apart, chest up and hips back. Engage core and distribute weight evenly across the midfoot.
  2. Descend into squat: Lower into a squat by pushing hips back and bending knees, keeping a neutral spine and knees aligned with toes until thighs are near parallel.
  3. Explode upward: Explode upward by driving through heels and balls of feet, fully extending hips and knees while swinging arms to add momentum.
  4. Land with control: Land softly on the balls of your feet, immediately bend knees and hinge hips to absorb impact, keeping torso upright and core braced.
  5. Control repetitions: Maintain controlled tempo, rest between sets if form falters, and stop if you feel sharp pain or dizziness to prevent injury.

Muscle Groups

Quadriceps, Calves, Glutes

Description

Stand tall with feet about shoulder width apart.
Squat down, keeping your back neutral. Knees tracking in line with the toes, not collapsing inwards.

Drive your feet into the floor, exhaling as you jump upward explosively, fully extending your knees and hips.

Land softly on the ball of your feet, bending your knees to absorb the impact and repeat for repetitions.

Avoid collapsing your torso forwards, and don't let your back round as you descend. Pause in between repetitions if you cannot control the movement.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of jump squats?

Jump squats increase explosive lower-body power and speed, strengthen quadriceps, glutes and calves, improve vertical jump ability and athletic performance, and elevate heart rate for calorie burn in plyometric training.

What common mistakes should I avoid with jump squats?

Common mistakes include knees collapsing inward, landing stiffly on flat feet, letting the chest drop or back round, and jumping when fatigued. Fix these by cueing knee alignment, slowing reps, and focusing on soft, controlled landings.

How can I progress or regress jump squats?

To progress, add weight (dumbbells or vest), use box jumps or depth jumps for more reactive power. To regress, reduce range of motion, perform squat-to-calf raises, step-ups, or low-impact plyo drills until strength and control improve.