Jump Squat: How-to, Tips & More
The Jump Squat is a intermediate compound exercise for your quads. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the quads, it also works your glutes and calves, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Calves
Secondary
How to do the Jump Squat
- Stand with your feet shoulder width.
- Squat down to about parallel.
- Jump straight up as high as you can.
- Land softly and go straight into the next squat.
Jump Squat tips
- Land on the balls of your feet and sink into the squat.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Jump Squat alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Frequently asked questions
What muscles does the Jump Squat work?
The Jump Squat mainly works your quads, with help from your glutes and calves.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Jump Squat good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Jump Squat?
You need bodyweight.
Add Jump Squat to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon