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Jump Squat

A compound jump exercise for the quads and glutes, done with your bodyweight. It also works the calves.

Bodyweight Compound Reps at bodyweight Also called: squat jump

Muscles worked

Primary

Quads and Glutes

Do most of the work.

Secondary

Calves

Help during each rep.

  • QuadsFront of the thighsPrimary
  • GlutesHips and seatPrimary
  • CalvesBack of the lower legsSecondary

How to do it

  1. Find your position. Give yourself space and a surface that does not slip.
  2. Land softly with the knees tracking over the toes.
  3. Reset between reps. Quality over speed.
  4. Stop when the jumps get lower.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Stiff, loud landings. Land softly with the knees bent and tracking over the toes.
  • Doing too many. Stop when the jumps get lower; quality is the point.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.