Jump Squat Advanced
The jump squat advanced is a challenging plyometric variation that incorporates a knee tuck at the peak of the jump, increasing air time and explosive demand. It requires greater lower body power and coordination than the standard jump squat.
How to do it
- Stand with your feet shoulder-width apart.
- Lower into a full depth squat and explode upward as high as possible.
- At the peak of the jump, tuck your knees toward your chest briefly.
- Land softly with bent knees and immediately go into the next squat.
- Repeat rapidly for the desired repetitions.
Form cues
- Keep your chest up as you lower into the squat.
- Drive forcefully through your entire foot to jump.
- Tuck your knees up toward your chest at the peak.
- Land softly with bent knees to absorb impact.
Breathing: Inhale as you lower into the squat, and exhale sharply as you explode upward into the jump.
Common mistakes
- Landing with stiff legs, which places too much sudden stress on your joints.
- Looking down toward the floor, which causes your chest to collapse forward.
- Skipping the full depth squat, reducing the power generated from your legs.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, cardiovascular system.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60 s
Lose weight
3 sets × 8–10 reps, rest 60 s
Build muscle
4 sets × 6–8 reps, rest 90 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp pain in your knees or lower back, ease off and choose a gentler option.
- If you are recovering from a lower-body injury, check with a professional before attempting high-impact 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
Can I do jump squats if I am a complete beginner?
Because this is an advanced plyometric movement, beginners should start with standard bodyweight squats or basic jump squats before trying the knee tuck variation.
How can I protect my knees during the landing?
Focus on landing softly on the balls of your feet and immediately rolling through to your heels while bending your knees to absorb the shock.
How many times a week should I do advanced jump squats?
Due to the high impact and stress on your lower body, 1 to 2 times per week is plenty for recovery and progress.