Bodyweight Jump Squat Wide Leg 1
The bodyweight jump squat wide leg 1 is a plyometric exercise targeting the quads, with secondary activation of the glutes, hamstrings, and calves. The wide stance emphasizes the inner thighs and increases the demand on the lower body during the explosive jump.
How to do it
- Stand with your feet wider than shoulder-width apart and toes turned slightly outward.
- Lower into a squat by bending your knees and pushing your hips back.
- Explosively push through your heels to jump up off the ground.
- Land softly with your knees slightly bent, absorbing the impact through your legs.
- Immediately lower back into the squat and repeat for the desired number of repetitions.
Form cues
- Keep your chest lifted as you lower into the squat.
- Push your hips back as if sitting down into a chair.
- Drive through your entire foot to explode upward.
- Land softly with bent knees to absorb the shock.
Breathing: Inhale as you lower into the squat, and exhale forcefully as you drive up into the jump.
Common mistakes
- Landing with stiff legs, which places too much stress on the knees and lower back.
- Letting the knees cave inward during the descent or the landing, reducing stability and joint safety.
- Looking down at the floor, which pulls the chest forward and shifts the load away from the legs.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, calves.
Suggested sets & reps
Get fitter
3-4 sets x 10-12 reps, rest 60s
Lose weight
3 sets x 10-15 reps, rest 45-60s
Build muscle
3 sets x 8-12 reps, rest 90s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your knees or lower back, stop immediately and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this in my knees?
Check your landing mechanics. Ensure you are landing softly with bent knees and that your knees are tracking over your toes, not caving inward.
Can I do this exercise on a hard tile floor?
It is better to perform plyometric exercises on a supportive surface like a gym mat or a carpet to help cushion the impact on your joints.
How often should I include jump squats in my routine?
2 to 3 times per week is plenty for most beginners, allowing your joints and muscles enough time to fully recover.