Jump Squat Version Ii
Jump squat version II adds a pause at the bottom of the squat before the explosive jump, increasing the difficulty by eliminating the elastic rebound from continuous movement. The paused position demands greater quad and glute strength for the initial drive.
How to do it
- Stand with your feet shoulder-width apart.
- Lower into a squat and pause for a count at the bottom.
- Explode upward from the held position and jump as high as possible.
- Land softly and control the descent back into the bottom squat position.
- Hold again before repeating for the desired repetitions.
Form cues
- Keep your chest tall and core braced as you lower down.
- Pause completely at the bottom to remove momentum.
- Drive through your whole foot to explode upward.
- Land softly with bent knees to absorb the impact.
Breathing: Inhale as you lower into the squat and hold your breath briefly through the pause, then exhale forcefully as you explode upward into the jump.
Common mistakes
- Bouncing out of the bottom position defeats the purpose of the pause and reduces lower body strength gains.
- Landing with stiff, locked knees places high impact stress on your joints instead of absorbing it with your muscles.
- Allowing your knees to cave inward during the jump or landing can strain your knee joints.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, cardiovascular system.
Suggested sets & reps
Get fitter
3 sets x 8-10 reps, rest 75 seconds
Lose weight
3 sets x 8-10 reps, rest 60 seconds
Build muscle
4 sets x 6-8 reps, rest 90 seconds
Easier, harder & alternatives
Take care if…
- If you have knee or ankle discomfort, ease off or choose a gentler non-jumping squat option.
- If you feel sharp joint pain during the jump or landing, stop immediately.
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
Why is there a pause at the bottom of this jump squat?
The pause removes the elastic stretch reflex of your muscles, forcing your quads and glutes to work harder from a dead stop to generate power.
How can I protect my knees during the landing?
Focus on landing softly by rolling from your toes to your heels and immediately bending your knees to cushion the landing.
How often can I include this exercise in my routine?
Since it is a high-impact plyometric movement, 1 to 2 times per week with plenty of rest between sessions is plenty for recovery.