Jump Squat Beginners
The jump squat beginners is a low-intensity introductory version of the jump squat using a reduced squat depth and a minimal jump. This allows beginners to learn the mechanics of squatting and landing before progressing to full jump squats.
How to do it
- Stand with your feet shoulder-width apart.
- Lower into a partial squat by bending your knees slightly.
- Rise onto your toes or make a small hop, extending your hips and knees.
- Land gently by bending your knees to absorb the impact.
- Repeat for the desired number of repetitions at a controlled pace.
Form cues
- Keep feet shoulder-width apart
- Lower into a gentle, partial squat
- Push through the floor with your feet
- Land softly by bending your knees
Breathing: Inhale as you lower into the partial squat, and exhale lightly as you push up into the small hop.
Common mistakes
- Landing with straight legs, which places too much stress on your joints
- Squatting too deep before the hop, making it difficult to maintain controlled movement
- Using jerky motions instead of a smooth, rhythmic pace
Muscles worked
Primary: quads. Secondary: glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45 s
Build muscle
3 sets × 8–10 reps, rest 60 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp joint pain, ease off and choose a gentler bodyweight 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
How high do I need to jump for this beginner variation?
Very low. A small hop or simply rising onto your toes is all that is needed to practice the movement pattern.
Can I do these jump squats on a hard floor?
It is best to perform them on a supportive mat or carpet to help cushion your landings.
What should I do if my knees feel sore?
Reduce your squat depth, lower the height of your hop, or switch to a standard bodyweight squat.