Jump-Squat
UpdatedJump-Squat: Explode up! A full-body burner that builds power and gets your heart pumping.
The 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.
Jump-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Jump-Squat Variations and Alternatives
How to do the Jump-Squat
Begin in a standing position with your feet shoulder-width apart.
Start by doing a regular squat, bending at the knees and pushing your hips back, ensuring that your knees do not go over your toes.
Keep your chest and head up and your back straight. Your arms can be in front of you for balance.
Engage your core and lower down as though you are sitting back into a chair until your thighs are at least parallel to the floor.
In an explosive movement, drive through the heels and balls of your feet to jump straight up off the ground. Ensure you use your legs to generate the force, and swing your arms to help with upward momentum if necessary.
Land softly on the balls of your feet and immediately sink back into the squat position to absorb the impact and to prepare for the next jump.
Repeat the movement for the desired number of repetitions or time interval, maintaining proper form throughout the exercise.
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Jump-Squat FAQs
What muscles does the Jump-Squat work?
The 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 Jump-Squat?
None. The Jump-Squat is a bodyweight exercise, so you can do it anywhere.
Is the 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 Jump-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some 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
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