Jump Squat

Jump Squat


This exercise involves jumping up from a squatting position and landing back into the squat. It is a plyometric exercise that targets the lower body muscles, including the glutes, quads, and calves, while also improving explosive power and cardiovascular endurance.

Muscle Group

Equipment Required

Jump Squat Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Bend your knees and lower your hips down into a squat position.
  3. As you come up from the squat, jump up explosively, extending your arms above your head.
  4. Land softly back into the squat position and repeat for the desired number of reps.

Jump Squat Form & Visual

Jump Squat

Jump Squat Benefits

  • Increases lower body strength and power
  • Improves cardiovascular endurance
  • Engages multiple muscle groups, including quads, glutes, hamstrings, and calves
  • Helps to improve balance and coordination
  • Can be modified to increase or decrease intensity

Jump Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calf muscles
  • Core muscles

Jump Squat Variations & Alternatives

  • Jumping lunges
  • Box jumps
  • Jumping jacks
  • Jumping rope
  • Jumping high knees