The jump squat is a plyometric exercise that targets the glutes and also works the quadriceps, hamstrings, and calves. It involves squatting down and then jumping explosively, making it effective for building lower body power and explosiveness.
Also Works
QuadricepsHamstringsCalves
How to Perform
1
Stand with your feet shoulder-width apart.
2
Lower your body into a squat position by bending your knees and pushing your hips back.
3
Jump explosively off the ground, extending your hips, knees, and ankles.
4
While in mid-air, quickly bring your arms forward for balance.
5
Land softly on the balls of your feet and immediately go into the next repetition.
6
Repeat for the desired number of repetitions.
Pro Tips
•Squat to at least parallel before exploding upward. A shallow squat produces less power and reduces training effect.
•Land softly on the balls of your feet and immediately sink into the next squat to absorb force and maintain rhythm.
•Swing your arms forward and up as you jump to generate additional upward momentum.
Common Mistakes
•Landing with stiff, straight legs, which sends shock through the knees and spine instead of being absorbed by the muscles.
•Not squatting deep enough before the jump, which limits power output and muscle recruitment.
•Letting the knees cave inward on landing, which stresses the ACL and meniscus.