Reps Only exercise

Jump Squat form, muscles worked, and workout tracking

The jump squat is a plyometric exercise in which the lifter descends into a partial squat and explodes upward into a vertical jump, training the quadriceps, glutes, and calves to produce force rapidly. Lifters use it to develop lower-body power, rate of force development, and athletic explosiveness, and it appears in conditioning circuits where an intense bodyweight leg movement is needed.

Jump Squat illustration

How to do Jump Squat

  1. 1Stand with your feet shoulder-width apart and your arms relaxed at your sides.
  2. 2Inhale and quickly descend into a quarter-to-half squat, swinging your arms back and loading your hips.
  3. 3Explode upward, driving through the balls of your feet and swinging your arms overhead as you leave the ground.
  4. 4Land softly on the midfoot with bent knees and hips, absorbing the impact quietly rather than landing stiff-legged.
  5. 5Keep your knees tracking over your toes on every landing and reset briefly between jumps instead of bouncing carelessly.

Related exercises

Ab Wheel

Core · Reps Only

Archer Push-up

Chest · Reps Only

Assisted Pistol Squat

Legs · Reps Only

Back Extension

Back · Reps Only

Track Jump Squat in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.