Exercise guide · intermediate
Jump Squats
Jump squats are a bodyweight plyometric exercise targeting the quadriceps, with secondary engagement of the glutes, hamstrings, and lower legs. They combine a squat with an explosive jump to develop lower body power, cardiovascular conditioning, and fast-twitch muscle activation.
- Equipment
- bodyweight
- Typical range
- 8–15 reps
- Also works
- glutes, hamstrings, lower legs
01 · Set up
Set your feet in a stable stance for Jump Squats and keep the whole foot in contact with the floor.
Brace your trunk and align the knees with the direction of the toes before descending.
02 · Perform
Lower between the hips while the knees track with the toes.
Use the deepest range that keeps the feet planted and torso controlled.
Push the floor away to stand without letting the knees collapse inward.
Coaching tips
- Keep the whole foot heavy.
- Track knees with toes.
- Stand tall without leaning back.
Common mistakes
- Letting the heels lift.
- Allowing the knees to collapse inward.
- Forcing depth by rounding the torso.
What it should feel like
Expect the quadriceps to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives