Jump Squat
How to do it
Starting position
- Stand with your feet shoulder-width apart.
- Bring your hands together in front of your chest.
- Look straight ahead.
- Push your hips back as you sit down.
Movement
- Push hard into the ground with the soles of your feet.
- Launch your body lightly into the air.
- Land softly, toes first.
Breathing
Inhale as you squat down and exhale as you jump up.
Trainer tips
- Jump explosively from a half-squat depth
- Bend your knees upon landing to absorb the impact
- Transition immediately into the next movement after landing
Cautions
- Landing only on your toes instead of your whole foot can injure your ankle, so be careful.
- Letting the knees cave inward on landing
- Landing stiffly with straight knees
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Calves · Hamstrings |
| Equipment |  Bodyweight |
| Movement pattern | Squat |
| Rep range | 8–15 reps |
20 similar exercises
Representative exercise: Jump Squat
- Plyo Squat
- Squat Bounce
- Jump Squat II
- Mini Squat Hop
- Semi Squat Jump
- Double Jump Squat
- Half Plyo Squat Core Shift
- Deep Breathe Flaps Plyo Squat
- Bodyweight Slow to Explosive Squat
- Barbell Jump Squat
- Dumbbell Plyo Squat
- Resistance Band Squat Jump
- TRX Jump Squat
- TRX Squat Jump
- Landmine Squat Jump
- Dumbbell Jumping Squat
- Dumbbell Quarter Squat Jump
- Kettlebell Goblet Squat Jump
- Trap Bar Jump Squat
- Explosive Hang Squat
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.