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Jump Squat

Jump Squat

Jump squats are a fantastic plyometric exercise that target multiple muscle groups, making them a great addition to any workout routine. These explosive movements primarily engage the lower body, including the quadriceps, hamstrings, glutes, and calves, but they also work the core and even activate the upper body to a lesser extent. To perform a jump squat, begin by standing with your feet shoulder-width apart. Lower your body into a squat position by bending at the knees and pushing your hips back as if sitting back into a chair. Ensure your knees are aligned with your toes, and your chest is lifted. From here, rapidly extend your knees, hips, and ankles to propel yourself upward, jumping as high as you can. As you leave the ground, make sure to fully extend your body and keep your core tight. Land softly with slightly bent knees and immediately transition into the next repetition. Jump squats are an excellent exercise for developing explosive power, improving muscular strength, and boosting cardiovascular endurance. They also help to enhance coordination and balance due to the quick transition from the lowering phase to the explosive jump. Adding jump squats to your workout routine can increase calorie burn, making them an effective option for those looking to shed some excess body fat. However, it is important to note that jump squats put significant stress on the joints, particularly the knees. Therefore, it is crucial to practice proper form and technique to prevent injury. If you have any existing knee or joint issues, it may be best to consult with a fitness professional or modify the exercise to a lower-impact variation that suits your needs. Incorporating jump squats into your workout routine, whether at home or in the gym, can help take your fitness to new heights by challenging your muscles, improving power, and increasing overall athleticism. Remember to start with a suitable number of repetitions and gradually increase the intensity as you progress. So, get ready to jump into action and experience the benefits of this dynamic exercise!


  • Start by standing with your feet shoulder-width apart.
  • Lower yourself into a squat position by pushing your hips back and bending your knees.
  • When you reach the bottom of the squat, explosively jump upwards as high as you can.
  • As you jump, extend your arms overhead for extra momentum.
  • Land softly on the balls of your feet, bending your knees to absorb the impact.
  • Immediately lower yourself back into the squat position and repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form by keeping your feet shoulder-width apart and knees in line with toes during the squat.
  • Engage your core throughout the exercise to maintain stability.
  • Focus on explosive power by using your leg muscles to propel yourself upward during the jump.
  • Land softly by bending your knees to absorb the impact and minimize stress on the joints.
  • Gradually increase the depth and intensity of the squat as you build strength and endurance.
  • Incorporate variations like adding dumbbells or a medicine ball to increase the challenge.
  • Start with a suitable warm-up to prepare your body for the exercise and prevent injury.
  • Include jump squats in a well-rounded lower-body workout routine to target multiple muscle groups.
  • Ensure proper nutrition for optimal performance and muscle recovery.
  • Rest adequately between sets and listen to your body to avoid overtraining.

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