II Jump-Squat
Explode into fitness with II Jump-Squats! Power up your legs & core with this dynamic exercise. Get your heart pumping & build strength today.
The II 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.
II Jump-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis)
II Jump-Squat Variations and Alternatives
How to do the II Jump-Squat
Begin in a standing position with your feet shoulder-width apart.
Lower your body into a squat position by bending your knees and pushing your hips back as if you're sitting down on an invisible chair. Ensure your knees do not go past your toes and keep your chest up.
From the bottom of the squat, engage your core and explode upwards into a jump. Use your arms to help propel you upwards by swinging them up in the air as you jump.
Land softly on the balls of your feet and immediately lower back into the squat position to absorb the impact and prepare for the next jump.
Make sure to land with your knees slightly bent to avoid joint strain and maintain control.
Continue the movement for the desired number of repetitions, keeping a steady pace and focusing on form.
Tips: Keep your back straight and core engaged throughout the exercise to protect your spine and enhance stability. You can modify the jump squat by limiting the jump height or performing a regular bodyweight squat if the plyometric jump is too intense. Breathe out on the way up as you jump and inhale as you return to the squat position.
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II Jump-Squat FAQs
What muscles does the II Jump-Squat work?
The II 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 II Jump-Squat?
None. The II Jump-Squat is a bodyweight exercise, so you can do it anywhere.
Is the II 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 II Jump-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some II Jump-Squat variations and alternatives?
Similar exercises include the Astride Jump, Barbell Jump-Squat, Basketball Shot Jump and Body Throw.
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