Exercise
Jump Squat
The Jump Squat is a bodyweight squat variation that adds a vertical jump to develop lower-body power and controlled landing strength.
Jump Squat
The Jump Squat is a compound bodyweight exercise where a standard squat is followed by a vertical jump. The movement uses a squat position to generate force through the legs and then requires controlled absorption on landing, making it effective for training power without external resistance.
The exercise mainly targets the quads and glutes, with the calves assisting during the jump and landing phase. The hips and core help keep the torso stable and upright, especially as repeated jumps place higher demands on balance and coordination.
Jump Squat fits well in athletic training, conditioning blocks, and bodyweight-focused programs. It is useful for trainees who want to improve explosive leg strength and landing control, and it offers a more demanding option than regular squats when progressing intensity without adding weight.
How to Perform the Jump Squat
- Stand with your feet slightly wider than shoulder-width apart and toes slightly turned outward, keeping your shoulders back, chest up and core engaged.
- Begin to lower your body by bending at the knees and hips as if sitting in a chair, ensuring your knees track in line with your toes.
- Lower until your thighs are parallel to the ground or slightly lower, while keeping your back straight and weight in your heels.
- Inhale during the descent, maintaining tension in your core to protect your spine.
- From the bottom position, explosively push through your heels and midfoot to propel your body upward, exhaling forcefully as you jump.
- Extend your knees and hips completely at the top of the movement, reaching for the ceiling with your arms for added momentum.
- Land softly by bending your knees and absorbing the impact through your legs, immediately transitioning into the next repetition.
- Control the landing by distributing your weight evenly across both feet and returning to the squat position with proper alignment.
Important information
- Keep your chest up throughout the entire movement to prevent rounding your back, which could lead to injury.
- If you're new to jump squats, start with regular bodyweight squats before progressing to the jumping variation.
- Make sure your knees don't cave inward during the landing phase – actively push them outward in line with your toes.
- Land as quietly as possible, which indicates you're absorbing force properly through your muscles rather than your joints.
FAQ - Jump Squat
Jump squats primarily target the quadriceps, glutes, and calves, while also engaging your hamstrings and core as stabilizers. The explosive nature of the movement particularly emphasizes fast-twitch muscle fibers, making it excellent for power development.
Beginners can start with quarter squats and smaller jumps, gradually increasing depth and height as strength improves. For advanced variations, add resistance with dumbbells, a weighted vest, or increase intensity with higher jumps or single-leg variations.
Jump squats create significant impact forces and may not be suitable if you have existing knee problems or injuries. Consider lower-impact alternatives like box step-ups or weighted squats, and always consult with a healthcare provider if you have joint concerns.
Most effective protocols include 3-4 sets of 8-12 repetitions with adequate rest between sets (60-90 seconds). Quality always trumps quantity—as fatigue sets in, reduce reps rather than compromising form and landing mechanics.
The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.
Jump Squat
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