10 Best Bodyweight Drop Jump Squat Alternatives

The Bodyweight Drop Jump Squat is done standing.

Original Exercise: Bodyweight Drop Jump Squat

Bodyweight Drop Jump SquatPlay demonstration
Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Calves

How to perform Bodyweight Drop Jump Squat
  1. Stand with your feet shoulder-width apart.
  2. Lower your body into a squat position by bending your knees and pushing your hips back.
  3. Jump up explosively, extending your hips, knees, and ankles.
  4. While in mid-air, quickly bring your feet together.
  5. Land softly on the balls of your feet and immediately drop back into a squat position.
  6. Repeat for the desired number of repetitions.
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Why You Might Need a Bodyweight Drop Jump Squat Alternative

The Bodyweight Drop Jump Squat needs only floor space, but the repeated landing is what usually sends someone looking elsewhere: a lifter who wants to skip the hard landing today, a beginner who is not ready to drop straight into another squat, or someone who wants the same explosive jump with dumbbells in hand or the same squat under a barbell instead. The alternatives keep the squat and the glutes work while changing how much impact and equipment the movement demands. Some give the jump a box to land on, some strip the jump out and leave an easier squat behind, and others put the same squat under a barbell or add dumbbells to the jump.

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