Supported Slightly Jump Squat
The supported slightly jump squat is a bodyweight plyometric exercise targeting the quadriceps, performed with light support from a desk or chair. It involves performing a small explosive jump from a shallow squat position to develop lower body power, engage the glutes and calves, and elevate the heart rate.
How to do it
- Stand facing your desk or chair with your feet shoulder-width apart, holding lightly onto the surface for support.
- Engage your core and lower into a shallow squat by bending your knees to approximately 45 degrees.
- From the squat position, push explosively through your feet and perform a small, controlled jump upward.
- Land softly on the balls of your feet, absorbing the impact by bending your knees back into the squat position.
- Repeat for the desired number of repetitions, maintaining control and using the support as needed.
Form cues
- Hold the desk lightly for balance
- Keep your chest tall
- Push through your whole foot
- Land softly like a feather
- Use your arms to help your momentum
Breathing: Inhale as you lower into the squat, and exhale sharply as you push up into the jump.
Common mistakes
- Landing flat-footed, which puts stress on your joints
- Rounding your back, which reduces core stability
- Ignoring the support, which can lead to losing balance during the jump
- Jumping too high, which makes landing harder to control
Muscles worked
Primary: quads. Secondary: glutes, calves.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps, rest 60s
Lose weight
3 sets x 15-20 reps, rest 45s
Build muscle
3 sets x 8-10 reps, rest 90s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your knees or ankles, stop immediately and choose a gentler movement.
- If you have balance concerns, ensure your support surface is heavy and stable before starting.
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
Do I need to jump high?
No, the jump should be small and controlled. The goal is to practice explosive movement, not maximum height.
Can I do this if I have bad knees?
If you feel discomfort in your knees, stick to supported mini squats without the jump until you feel stronger.
What should I hold onto?
A sturdy desk, countertop, or the back of a heavy chair works best. Avoid rolling chairs.