Jump Squats
Jump squats are a bodyweight plyometric exercise targeting the quadriceps, with secondary engagement of the glutes, hamstrings, and lower legs. They combine a squat with an explosive jump to develop lower body power, cardiovascular conditioning, and fast-twitch muscle activation.
How to do it
- Stand with your feet shoulder-width apart and toes slightly pointed outward.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest upright.
- Explosively drive through your heels and jump as high as possible off the ground, extending your arms overhead.
- Land softly with slightly bent knees to absorb the impact.
- Immediately lower back into the next squat and repeat for the desired number of repetitions.
Form cues
- Keep your chest upright as you lower into the squat
- Drive powerfully through your heels to explode upward
- Land softly with bent knees to absorb the impact
- Immediately transition into the next repetition
Breathing: Inhale as you lower into the squat, and exhale forcefully as you drive upward into the jump.
Common mistakes
- Landing with stiff legs increases joint stress and can cause knee or lower back discomfort
- Caving knees inward places unnecessary pressure on the knee joints
- Looking down rounds the upper back and makes it harder to keep your chest lifted
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, lower legs.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 seconds
Lose weight
3 sets × 10–15 reps, rest 60 seconds
Build muscle
3 sets × 6–10 reps, rest 90 seconds
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp joint pain in your knees or ankles, ease off or choose a gentler option like regular air squats.
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 master standard air squats first before adding explosive jumps.
How can I protect my knees during the landing?
Focus on landing softly on the balls of your feet and immediately rolling back to your heels with bent knees.
How often should I include jump squats in my routine?
One to two times per week is plenty, as plyometrics place significant demand on your joints and nervous system.