in & Out Jump-Squat
Jump-Squat targets legs & core. Explode in & out of squats for a cardio & strength blast. Modify to fit your fitness level!
The in & Out 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.
in & Out Jump-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
in & Out Jump-Squat Variations and Alternatives
How to do the in & Out Jump-Squat
Start in a standing position with your feet shoulder-width apart.
Drop into a squat position by bending your knees and pushing your hips back and down, as if you are sitting back into a chair. Ensure your chest stays up and your knees do not go past your toes. This is the standard squat form, with your thighs parallel to the ground.
Explosively jump up from the bottom of the squat while simultaneously bringing your feet together, landing softly with your feet close to each other.
Immediately drop into a squat again with your feet close together. Your thighs should again reach a parallel position to the ground in the squat.
Jump up once more and spread your feet back to shoulder-width apart, landing back into the standard squat position.
This completes one repetition. Continue the movement by transitioning in and out from the narrow squat to the standard squat position with each jump for the desired number of repetitions.
Remember to maintain proper form throughout the exercise to avoid injury and ensure maximum benefit to the targeted muscle groups. Keep your core engaged, and land gently with each jump to absorb the impact.
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in & Out Jump-Squat FAQs
What muscles does the in & Out Jump-Squat work?
The in & Out 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 in & Out Jump-Squat?
None. The in & Out Jump-Squat is a bodyweight exercise, so you can do it anywhere.
Is the in & Out 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 in & Out Jump-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some in & Out Jump-Squat variations and alternatives?
Similar exercises include the Bodyweight Slow to Explosive Squat, Burpee Squat, Double Jump-Squat and Jump-Squat.
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