Jump Squat (version 2)

Jump Squat (version 2)

The Jump Squat (version 2) is a powerful plyometric exercise that targets multiple muscle groups in the lower body while also boosting explosive power and cardiovascular fitness. This exercise is a variation of the traditional squat, incorporating an explosive jump at the end to maximize the benefits. To perform a Jump Squat (version 2), start by standing with your feet shoulder-width apart and your toes pointing slightly outward. Engage your core and keep your chest lifted throughout the exercise. Begin by descending into a squat position, keeping your knees tracking in line with your toes and your weight in your heels. Once you've reached the lowest point of the squat, explode upward into a jump, pushing through your legs and extending your hips and knees. As you jump, aim to get as much height as possible, fully extending your body. Land softly back into the squat position and immediately perform another repetition. The Jump Squat (version 2) not only targets your quadriceps, hamstrings, and glutes, but also engages your calf muscles and improves your balance and coordination. It's important to maintain proper form throughout the exercise to avoid excessive strain on your joints. Remember to warm up before attempting this exercise and start with a lower intensity version if you're a beginner. Incorporate Jump Squats (version 2) into your lower body workout routine to add variety and challenge to your training. Combine it with other strength exercises like lunges, deadlifts, and leg presses to create a well-rounded lower body workout. Always listen to your body and adjust the intensity and volume of your workout based on your fitness level and goals. Keep challenging yourself and enjoy the benefits of this dynamic exercise.


  • Start by standing with your feet shoulder-width apart.
  • Lower your body into a squat position by bending your knees and pushing your hips back.
  • Engage your core and jump explosively into the air, extending your legs fully.
  • As you land, immediately lower your body back into a squat position to complete one rep.
  • Repeat the movement for the desired number of reps or as specified in your workout routine.
  • Remember to maintain proper form throughout the exercise, keeping your chest up and your knees aligned with your toes.

Tips & Tricks

  • Ensure proper form by keeping your feet shoulder-width apart and toes pointed slightly outward.
  • Engage your core muscles throughout the exercise to maintain stability and balance.
  • As you lower into the squat position, focus on sitting back as if you are sitting into a chair.
  • Explode upwards using the power of your legs, driving through your heels.
  • Land softly on the balls of your feet to cushion the impact and reduce stress on your joints.
  • For an added challenge, try holding dumbbells or a medicine ball while performing jump squats.
  • Warm up adequately before attempting jump squats to prevent injuries.
  • Listen to your body and start with lower intensity and fewer repetitions if you are a beginner.
  • Incorporate jump squats into a well-rounded workout routine that includes a variety of exercises for overall strength and fitness.
  • Ensure you are consuming enough protein and carbohydrates to support muscle recovery and growth.


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