Double Jump Squat
Description
The double jump squat is a plyometric variation where you perform two consecutive jumps before returning to the squat. The first jump is from a deep squat (high effort), the second is a smaller bounce jump from a partial squat (reactive). It builds endurance, reactive power, and ankle/calf strength.
Muscle Group
Equipment Required
Double Jump Squat Instructions
- Stand with feet shoulder-width apart.
- Sit into a deep squat, then explode up into a high jump.
- Land softly on the balls of your feet with bent knees.
- Immediately bounce into a second smaller jump — this comes from a quarter-squat with quick reactive force.
- Land again with bent knees.
- Drop back into the deep squat and repeat the sequence (deep squat → high jump → bounce jump → repeat).
- Move continuously — do not pause between the jumps.
- Perform for time (20 to 45 seconds) or rounds.
Double Jump Squat Form & Visual
Double Jump Squat Benefits
- Combines max-effort and reactive jumps
- Builds reactive power for sports
- Develops calf and ankle stiffness
- Excellent cardiovascular conditioning
- No equipment needed
- More demanding than single jump squats
Double Jump Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Calves (heavy involvement)
- Hamstrings
- Hip flexors
- Core (stabilizer)
Double Jump Squat Variations & Alternatives
- Jump Squat (single)
- Squat Tuck Jump
- Rocket Jump
- Kneeling Jump Squat
- Triple Jump Squat (3 jumps per cycle)
