Jump Squat
An explosive squat that leaves the ground at the top. Develops power and conditioning and teaches soft, controlled landings.
Muscle activation
- Quads40%
- Glutes30%
- Calves15%
- Hamstrings10%
- Adductors5%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Stand with feet shoulder width, toes slightly out.
2. Mid-rep
Explode upward, extending hips, knees and ankles together.
3. End of the movement
Land softly on the balls of your feet, rolling to the whole foot.
4. Common mistake
Stiff, loud landings
Ways to do it
Squat on 9 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Stand with feet shoulder width, toes slightly out.
- 2Hold arms ready to swing, or hands behind the head.
- 3Brace your core.
Execution
- 1Dip into a quarter to half squat.
- 2Explode upward, extending hips, knees and ankles together.
- 3Land softly on the balls of your feet, rolling to the whole foot.
- 4Absorb into the next squat with knees tracking over the toes.
Breathing
Breathe in on the dip, breathe out forcefully as you jump.
Tempo
1-0-X-0 (eccentric-pause-concentric-pause; X = explosive)
Muscles worked
Primary
Quads, Glutes
Secondary
Calves, Hamstrings, Adductors
Key form cues
- Jump through the floor
- Land quiet
- Knees out on landing
- Reset if form fades
Common mistakes
Stiff, loud landings
Land softly and let the hips and knees bend to absorb force.
Knees collapsing inward on landing
Land with knees tracking over the toes; slow down if they cave.
Continuing when fatigued and sloppy
End the set when jump height or landing quality drops.
Range of motion
From a quarter-to-half squat dip to full triple extension in the air.
Variations
Easier
Squat to calf raise (no jump)
Harder
Dumbbell jump squat
At home
Bodyweight jump squat
Machine / cable
Explosive leg press