Barbell Jump Squat

Barbell Jump Squat


This exercise involves holding a barbell on your shoulders and performing a squat while jumping explosively off the ground. It is a high-intensity exercise that targets the lower body muscles, including the quads, glutes, and hamstrings. It is often used in strength and conditioning programs to improve power and explosiveness.

Muscle Group

Equipment Required

Barbell Jump Squat Instructions

  1. Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Hold the barbell with both hands, resting it on your shoulders behind your neck.
  3. Bend your knees and lower your hips down into a squat position, keeping your back straight and your chest up.
  4. As you reach the bottom of the squat, explode upward and jump as high as you can.
  5. Land softly back in the squat position and repeat for the desired number of reps.
  6. Remember to keep your core engaged and your weight in your heels throughout the exercise.

Barbell Jump Squat Form & Visual

Barbell Jump Squat

Barbell Jump Squat Benefits

  • Increases explosive power and speed
  • Improves lower body strength and muscle endurance
  • Engages multiple muscle groups including quadriceps, hamstrings, glutes, and calves
  • Can be used as a plyometric exercise to improve athletic performance
  • Can be modified for different fitness levels by adjusting weight and reps

Barbell Jump Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Barbell Jump Squat Variations & Alternatives

  • Dumbbell Jump Squat
  • Kettlebell Jump Squat
  • Bodyweight Jump Squat
  • Box Jump Squat
  • Single Leg Jump Squat