5-Bounce Squat
Explode out of a deep squat! 5-Bounce Squats build strength, endurance, and serious lower body power. Feel the burn!
The 5-Bounce 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.
5-Bounce Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Obliques
5-Bounce Squat Variations and Alternatives
How to do the 5-Bounce Squat
Begin by standing with your feet shoulder-width apart, toes slightly pointed out.
Keep your chest up, back straight, and engage your core muscles.
Slowly lower your body by bending your knees and pushing your hips back as if sitting into a chair. Continue until your thighs are parallel to the floor, ensuring your knees don’t go over your toes.
In the bottom squat position, perform 5 small bounces by slightly raising and lowering your body, maintaining tension in the legs and glutes.
After the fifth bounce, drive through your heels and return to the standing position.
This is one repetition. Repeat the squat and bounces for your desired number of reps and sets.
Safety Tips:
Keep the movement controlled to avoid any jerky motions that could lead to injury.
Ensure your knees are aligned with your toes and not extending past them during the squat.
It's important to keep your heels on the ground throughout the movement to maintain stability and target the correct muscle groups.
---
5-Bounce Squat FAQs
What muscles does the 5-Bounce Squat work?
The 5-Bounce 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 5-Bounce Squat?
None. The 5-Bounce Squat is a bodyweight exercise, so you can do it anywhere.
Is the 5-Bounce 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 5-Bounce Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some 5-Bounce Squat variations and alternatives?
Similar exercises include the Bodyweight Shift Bouncing, Bodyweight Slow to Explosive Squat, Bouncing Inner-Thigh Tap and Mini Hop Squat.
Training calculators
Work out the numbers behind your training before your next session.