Jump Squat

Jump Squat

Jump squats are a dynamic, compound exercise that targets multiple muscle groups in your lower body while also engaging your core. This exercise is highly effective for building strength, power, and explosiveness. Jump squats combine the benefits of regular squats with the added intensity of a plyometric movement. To perform a jump squat, you start in a standing position with your feet slightly wider than shoulder-width apart. Keeping your chest up and your core engaged, initiate the movement by bending your knees and lowering your hips down into a squat position, aiming to get your thighs parallel to the ground. Ensure that your knees are tracking over your toes and your weight is evenly distributed through your heels. Once you reach the bottom of the squat, explode upward by pushing through your heels and extending your hips and knees. As you jump off the ground, swing your arms above your head to generate even more power. Land softly with a slight bend in your knees to absorb the impact and immediately transition into the next repetition. Jump squats are an excellent addition to any workout routine that aims to improve lower body strength, explosive power, and cardiovascular endurance. They primarily target the quadriceps, hamstrings, glutes, and calves. Additionally, the explosive nature of the exercise helps to improve your vertical jump, increase your speed and agility, and enhance overall athletic performance. It's worth noting that jump squats demand proper technique and adequate muscle strength. If you're new to exercise or have any underlying joint issues, it is always recommended to start with basic squats and gradually progress toward incorporating jump squats into your routine. Remember to warm up thoroughly before attempting this exercise and listen to your body, ensuring you're comfortable and safe throughout each repetition.


  • Start by standing with your feet shoulder-width apart.
  • Lower yourself into a squat position by bending your knees and hip. Make sure your knees stay in line with your toes.
  • From the squat position, explosively jump up into the air as high as you can.
  • While in the air, extend your hips and knees fully.
  • Land softly on the balls of your feet and immediately lower yourself back into a squat position to complete one rep.
  • Repeat for the desired number of reps.

Tips & Tricks

  • Start with bodyweight jump squats before adding additional resistance.
  • Focus on explosiveness and power by jumping as high as possible during the squat phase.
  • Ensure proper form by keeping your knees in line with your toes and maintaining a straight back.
  • Engage your core throughout the movement to stabilize your body and protect your lower back.
  • Add variety to your jump squats by incorporating different foot placements, such as narrow or wide stance.
  • Perform jump squats as part of a well-rounded lower body workout routine to target multiple muscle groups.
  • Include a proper warm-up and cool-down to prevent injuries and reduce muscle soreness.
  • Gradually increase the intensity of your jump squats by adjusting the height of your jumps or adding resistance.
  • Stay consistent with your jump squat training, aiming for at least two to three sessions per week.
  • Fuel your body with a balanced diet that includes sufficient protein to support muscle growth and recovery.


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