Target Muscle

    Glutes

    Equipment

    Body Weight

    Difficulty

    Intermediate

    Category

    Plyometrics

    LegsBody Weight

    Bodyweight Drop Jump Squat

    The bodyweight drop jump squat is a plyometric exercise targeting the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. It involves explosive jumping and rapid foot movement, challenging coordination, power, and lower body strength.

    Also Works

    QuadricepsHamstringsCalves

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart.

    2. 2

      Lower your body into a squat position by bending your knees and pushing your hips back.

    3. 3

      Jump up explosively, extending your hips, knees, and ankles.

    4. 4

      While in mid-air, quickly bring your feet together.

    5. 5

      Land softly on the balls of your feet and immediately drop back into a squat position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

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