Bounce Squat
Explosive lower body power! Bounce Squats build strength, balance, and a cardio boost. Squat, bounce, and jump to fitness!
The Bounce Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the calves / shins and core. No equipment needed: it uses just your bodyweight.
Bounce Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Upper Calf (gastrocnemius); Deep Core (transverse abdominis)
Bounce Squat Variations and Alternatives
How to do the Bounce Squat
Start by standing upright with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
Keep your chest lifted and core engaged throughout the exercise.
Initiate the movement by sending your hips back and bending your knees to lower down into a squat. Your arms should come forward for balance. Lower until your thighs are at least parallel to the ground, as shown in the third image.
Instead of rising back up to the starting position, press through your heels and midfoot and perform a small bounce at the bottom of the squat position, keeping the movement controlled.
After the bounce, immediately rise up to return to a full standing position while swinging your arms overhead, as shown in the first image. This completes one repetition.
Perform the desired number of reps, keeping the movements fluid and maintaining good form.
This exercise is great for building lower body strength, power, and can help improve balance and coordination. It also includes a cardiovascular component due to the dynamic movement. Make sure to warm up properly before starting a plyometric exercise like this.
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Bounce Squat FAQs
What muscles does the Bounce Squat work?
The Bounce Squat mainly works the quads and glutes & hips, with help from the calves / shins and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Bounce Squat?
None. The Bounce Squat is a bodyweight exercise, so you can do it anywhere.
Is the 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 Bounce Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bounce Squat variations and alternatives?
Similar exercises include the Basketball Shot Jump, Body Throw, Bodyweight Shift Bouncing and Bodyweight Squat Pulse.
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