Jump Squats
Feet shoulder-width. Sit back into a squat, chest up, then explode up; swing arms, land softly, and sink into the next rep. Keep knees tracking over toes to build quad and glute power.
Updated
Primary muscles: Quadriceps, Glutes. Supporting muscles: Calves, Core, Hamstrings. Equipment: Bodyweight.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Stand with feet about shoulder width and arms ready to swing.
- Brace the core and keep the chest up.
- Sit back and down into a quarter to half squat.
- Drive the floor away explosively and jump straight up.
- Land softly with knees tracking over the toes and absorb into the next rep.
- Reset posture if the chest drops or the knees drift inward.
Watch for
- Knees collapsing inward on landing.
- Heels slamming flat without absorbing.
- Forward lean that turns the jump into a hinge.
Breathing
Inhale on the descent, exhale on the jump.
Tip
Land softly with knees tracking over toes before starting the next jump.
Track this exercise in the SmartReps app
Log sets, reps and weight, and follow your progress with the free workout tracker for iOS and Android. AI coaching is available with SmartReps Pro.
Log this exercise in SmartReps
