Jump Squat: How To, Form & Muscles Worked

Name: Jump Squat — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: An explosive upward jump starting from a low squat that primarily works the quadriceps while also engaging the glutes and hamstrings.

An explosive upward jump starting from a low squat that primarily works the quadriceps while also engaging the glutes and hamstrings.

How to do the Jump Squat#

Stand with feet about shoulder-width apart and sink into a squat with your chest upright and hands held forward for balance.
Shift weight into your midfoot and drive through your hips and knees to jump vertically as high as you can.
Reach full extension at the top of the jump, keeping the body tight.
Land softly on your midfoot and immediately bend hips and knees to absorb the impact, returning to the squat position.
Repeat for the prescribed number of repetitions.

Muscles worked#

Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus), Calves (Gastrocnemius & Soleus)
Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Abs (Rectus Abdominis)

Common mistakes#

Landing stiff with minimal knee bend.
Allowing the knees to collapse inward on takeoff or landing.
Not fully extending the hips and knees during the jump.
Leaning too far forward instead of keeping the chest up.

Frequently asked questions#

What muscles does the Jump Squat work?

The Jump Squat primarily works the quads, glutes, calves. The hamstrings, abs assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the hamstrings, abs, lighten the load and slow the lowering phase.

What equipment do I need for the Jump Squat?

None. The Jump Squat is a bodyweight exercise, so all you need is enough space to move through the full range of motion.

Is the Jump Squat suitable for beginners?

Not as one of your first exercises. The Jump Squat is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Jump Squat?

Aerobics, Bear Crawl, Bear Crawl Hold all train the same primary muscles as the Jump Squat. Pick whichever one matches the equipment in front of you.

How to do the Jump Squat#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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