Jump Squat
Description
The jump squat is a plyometric exercise where you perform a bodyweight squat and explode upward into a jump at the top. It builds explosive lower-body power, fast-twitch muscle fibers, and cardiovascular conditioning. It is a staple exercise in HIIT, athletic training, and CrossFit.
Muscle Group
Equipment Required
Jump Squat Instructions
- Stand with feet shoulder-width apart, toes slightly out. Arms at your sides or in front.
- Sit your hips down and back into a squat — at least to parallel or deeper.
- From the bottom of the squat, explode upward by extending your hips, knees, and ankles.
- Swing your arms up to generate extra momentum. Leave the ground at the top.
- Jump as high as you can. Fully extend your body at the peak.
- Land softly with bent knees to absorb the impact. Let your hips sit back into the squat landing position.
- Immediately drop into the next squat and jump again.
- Perform for time (20 to 45 seconds) or reps (8 to 15) per set.
Jump Squat Form & Visual
Jump Squat Benefits
- Builds explosive lower-body power
- Develops fast-twitch muscle fibers
- Excellent cardiovascular conditioning
- No equipment needed — works anywhere
- Carries over to sprinting and jumping performance
- Time-efficient HIIT exercise
Jump Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Calves (gastrocnemius, soleus)
- Core (stabilizer)
- Hip flexors
Jump Squat Variations & Alternatives
- Barbell Jump Squat
- Prisoner Jump Squat
- Box Jump
- Squat Tuck Jump
- Double Jump Squat
- 180-Degree Jump Squat
- Star Jump Squat
