The barbell jump squat is a dynamic lower body exercise that combines the traditional squat with an explosive jump, performed while holding a barbell across the upper back. This exercise targets the glutes and also works the quadriceps, hamstrings, and calves. It is a plyometric movement that develops power, strength, and explosiveness in the legs.
Also Works
QuadricepsHamstringsCalves
How to Perform
1
Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
2
Lower your body into a squat position by bending your knees and pushing your hips back.
3
Once you reach the bottom of the squat, explode upwards by jumping off the ground.
4
As you jump, extend your hips, knees, and ankles, pushing through your toes.
5
Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions.