Double Jump-Squat
Double Jump-Squat: Power up your lower body! Explosive jumps combined with deep squats for strength and cardio. Feel the burn!
The Double Jump-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Double Jump-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Double Jump-Squat Variations and Alternatives
How to do the Double Jump-Squat
Start by standing with your feet shoulder-width apart, toes slightly turned out, and your hands in front of you at chest level or on your hips for balance.
Engage your core and squat down by bending at the knees and pushing your hips back as if you are sitting down on an invisible chair. Keep your chest up and back straight as you lower down.
Once you reach the bottom of the squat, explosively jump upwards as high as you can and land softly on the balls of your feet.
Immediately upon landing, lower yourself back into the squat position to complete one repetition.
Without pausing, perform another jump to begin the second rep.
Continue to repeat this motion for a set number of repetitions or for a timed interval.
Tips: Keep your knees in line with your toes and avoid letting them collapse inward during the squat and when landing from the jump. Land softly with a slight bend in the knees to absorb the shock and protect your joints. Maintain proper form throughout the exercise to maximize effectiveness and minimize the risk of injury. Begin with a lower number of reps or shorter duration to build up your strength and endurance, especially if you are new to plyometric exercises.
---
Double Jump-Squat FAQs
What muscles does the Double Jump-Squat work?
The Double Jump-Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Double Jump-Squat?
None. The Double Jump-Squat is a bodyweight exercise, so you can do it anywhere.
Is the Double Jump-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Double Jump-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Double Jump-Squat variations and alternatives?
Similar exercises include the Astride Jump, Barbell Jump-Squat, Basketball Shot Jump and Alternating Battle-Rope Arm Jump-Squat.
Training calculators
Work out the numbers behind your training before your next session.