Bodyweight Squat Jump
UpdatedExplode up! Half-Squat & Jump builds power and coordination. Get a cardio burst and leg workout in one move.
The Bodyweight Squat Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the calves / shins, hamstrings and core. No equipment needed: it uses just your bodyweight.
Bodyweight Squat Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Upper Calf (gastrocnemius); Hamstrings; Abdominals (rectus abdominis)
Bodyweight Squat Jump Variations and Alternatives
How to do the Bodyweight Squat Jump
Setup
Stand with your feet shoulder-width apart.
Engage your core and keep your chest up.
Movement
Lowering Phase: Perform a partial squat by pushing your hips back and bending your knees until your thighs are roughly parallel to the floor, or slightly higher for a half-squat.
Jump Phase: Explosively drive through your heels to extend your hips, knees, and ankles simultaneously to jump vertically off the ground.
Landing Phase: Land softly on the balls of your feet, immediately absorbing the impact by transitioning into a slight bend of the knees and hips to prepare for the next repetition.
Key Tips
Ensure you land quietly to protect your joints.
Keep your back neutral throughout the entire movement.
Use your arms to help generate momentum during the upward jump.
Bodyweight Squat Jump FAQs
What muscles does the Bodyweight Squat Jump work?
The Bodyweight Squat Jump mainly works the quads and glutes & hips, with help from the calves / shins, hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bodyweight Squat Jump?
None. The Bodyweight Squat Jump is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Squat Jump 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 Bodyweight Squat Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Squat Jump variations and alternatives?
Similar exercises include the Standing Overhead Shoulder Back-Bend Stretch, Bodyweight Slow to Explosive Squat, Deadlift & Jump and Double Jump-Squat.
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