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, Glutes, Calves
- Secondary: Hamstrings, Abs
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.
