Jump Squat
The jump squat is a plyometric exercise that combines a bodyweight squat with an explosive upward jump. It develops lower body power, quads, glute strength, and cardiovascular endurance, making it an effective conditioning exercise for both athletic and general fitness goals.
How to do it
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back.
- Explosively drive upward from the bottom of the squat, jumping as high as possible.
- Land softly on the balls of your feet, immediately absorbing the impact by bending the knees back into a squat.
- Repeat immediately for the desired number of repetitions.
Form cues
- Keep your chest proud and core braced
- Push your hips back as if sitting in a chair
- Drive through your full foot to explode upward
- Land softly with bent knees to absorb impact
Breathing: Inhale as you lower into the squat, and exhale forcefully as you drive upward into the jump.
Common mistakes
- Landing with straight legs, which places too much jarring stress on your knees and lower back
- Letting your knees cave inward, which reduces stability and strains joint alignment
- Looking down at the floor, which pulls your chest forward and causes you to lose balance
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, cardiovascular system.
Suggested sets & reps
Get fitter
3 sets × 12 reps, rest 60 seconds
Lose weight
3 sets × 10–15 reps, rest 45–60 seconds
Build muscle
3 sets × 8–10 reps, rest 60–90 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp joint pain in your knees or ankles, stop immediately and choose a lower-impact movement.
- If you are recovering from a lower-body injury, check with a healthcare professional before adding plyometrics.
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
Are jump squats safe for beginners?
They involve high impact, so beginners should first master standard bodyweight squats before adding explosive jumps.
How can I protect my knees when landing?
Focus on landing softly through the balls of your feet and immediately bending your knees to absorb the force like a shock absorber.
How often should I include jump squats in my routine?
1 to 2 times per week is plenty for most people, as plyometric movements require adequate recovery time for your joints.