Jump squat


Exercise details

  • Target muscle: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris)
  • Synergists: Gluteus Maximus, Adductor Magnus, Soleus
  • Dynamic stabilizers: Hamstrings, Gastrocnemius
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Stand with your feet shoulder-width apart and your arms by your sides.

Execution

  1. Keeping your torso upright, inhale as you squat down until your thighs are at least horizontal, and raise your arms horizontally in front of you.
  2. Exhale as you jump as high as possible, making sure to throw your arms downward as you rise as if to push the floor downward.
  3. When you land, flex your hips and knees to absorb the impact, and descend into another squat. Don’t forget to inhale.
  4. Exhale as you jump as high as possible again.
  5. Keep repeating the squat, then the jump.

Comments and tips

  • Land on the balls of your feet, lower your heels to the floor as you squat, push up through your heels, and launch off the balls of your feet.
  • Keep your head up and your torso upright.
  • Keep your knees and feet pointing in the same direction.
  • If you want to build lower-body power, keep your landings short.
  • Another way to perform the jump squat is to throw your arms upward as you jump so as to add to the upward momentum. See the second video.
  • Also known as the squat jump.

Jump squat videos

Jump squat — Arms thrown downward

Jump squat — Arms thrown upward

Sources


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