The double jump squat is a plyometric variation where you perform two consecutive jumps before returning to the squat. The first jump is from a deep squat (high effort), the second is a smaller bounce jump from a partial squat (reactive). It builds endurance, reactive power, and ankle/calf strength.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Combines max-effort and reactive jumps
- Builds reactive power for sports
- Develops calf and ankle stiffness
- Excellent cardiovascular conditioning
- No equipment needed
- More demanding than single jump squats
How to perform
- Stand with feet shoulder-width apart.
- Sit into a deep squat, then explode up into a high jump.
- Land softly on the balls of your feet with bent knees.
- Immediately bounce into a second smaller jump — this comes from a quarter-squat with quick reactive force.
- Land again with bent knees.
- Drop back into the deep squat and repeat the sequence (deep squat → high jump → bounce jump → repeat).
- Move continuously — do not pause between the jumps.
- Perform for time (20 to 45 seconds) or rounds.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Hamstrings
Primary
Quadriceps
Primary
Hip Flexors
Primary