The jump squat is a plyometric exercise where you perform a bodyweight squat and explode upward into a jump at the top. It builds explosive lower-body power, fast-twitch muscle fibers, and cardiovascular conditioning. It is a staple exercise in HIIT, athletic training, and CrossFit.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds explosive lower-body power
- Develops fast-twitch muscle fibers
- Excellent cardiovascular conditioning
- No equipment needed — works anywhere
- Carries over to sprinting and jumping performance
- Time-efficient HIIT exercise
How to perform
- Stand with feet shoulder-width apart, toes slightly out. Arms at your sides or in front.
- Sit your hips down and back into a squat — at least to parallel or deeper.
- From the bottom of the squat, explode upward by extending your hips, knees, and ankles.
- Swing your arms up to generate extra momentum. Leave the ground at the top.
- Jump as high as you can. Fully extend your body at the peak.
- Land softly with bent knees to absorb the impact. Let your hips sit back into the squat landing position.
- Immediately drop into the next squat and jump again.
- Perform for time (20 to 45 seconds) or reps (8 to 15) per set.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary
Hip Flexors
Primary