The semi squat jump (or quarter squat jump) is a plyometric exercise where you perform jump squats from a shallow quarter-depth squat rather than a full deep squat. The shallower depth allows faster, more repeatable jumps and is closer to the depth used in many athletic movements like sprinting and cutting.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Faster and more repeatable than full-depth jump squats
- Closer to the depth used in athletic movements
- Builds reactive strength and stretch-shortening cycle power
- Excellent for cardiovascular conditioning at higher rep counts
- No equipment needed
- Useful for sport-specific training
How to perform
- Stand with feet shoulder-width apart. Arms at your sides.
- Quickly dip into a quarter-depth squat — knees bent only about 30 to 45 degrees.
- Immediately reverse the dip and explode upward. Jump as high as possible.
- Land softly with bent knees in the same quarter-squat position.
- Immediately drop and explode into the next jump. The cycle should be fast and rhythmic.
- Use arm swing to add momentum.
- The shallower depth allows higher rep counts than deep jump squats.
- Perform 10 to 20 reps per set or for time intervals.
FRONT VIEW
BACK VIEW
Quadriceps
Primary
Glutes
Primary
Abs
Primary
Hamstrings
Primary