The jump squat is a very effective exercise which targets mostly the quads, but the hamstrings, glutes, calves, and core also get stimulated as secondary muscles involved. Now, this exercise is pretty simple but if you have knee problems, it may not be for you. However, it is a safe exercise if done properly and with good form.
When jumping, it’s important to use your midfoot and the ball of your foot to spring yourself upward. But you can either swing your arms upward or downward during the movement. If you swing your arms upward, you’ll jump higher, but if you swing them downward it’ll create more resistance and both can be used for different purposes.
The jump squat is a great exercise to include in your routine for even more leg development.
In This Exercise
- Target Muscle Group: Quadriceps
- Type: Strength
- Mechanics: Compound
- Equipment: N/A
- Difficulty: Beginner
- Stand up straight with your legs shoulder-width distance apart.
- Then, bend down until your legs are about parallel to the floor.
- Now, swing your arms back and then up while jumping into the air. Exhale during the jump.
- Then, when you come back down absorb the jump with your midfoot and squat back down to parallel. Inhale during this portion of the exercise.
- Repeat for the desired number of reps.
Variations & Tips:
- If you swing your arms upward, you’ll jump higher and the exercise will be slightly easier strength wise but it’s good for developing explosiveness.
- If you swing your arms downward, you’ll create more resistance and won’t be able to jump as high. However, this is better for muscle hypertrophy rather than explosiveness.
- Avoid this exercise if you have any knee issues.
- The jump squat works the quads mainly but it also works all other leg muscles secondarily.
Watch: How to do the jump squat — Arms dropped downward
Watch: How to do the jump squat — Arms dropped upward
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