Jump Squat
What Jump Squat really gives you is control through the whole range, driven by pure bodyweight leverage.
How to do Jump Squat
- Stand with your feet shoulder-width apart.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- Jump explosively off the ground, extending your hips, knees, and ankles.
- While in mid-air, quickly bring your arms forward for balance.
- Land softly on the balls of your feet and immediately go into the next repetition.
- Repeat for the desired number of repetitions.
Jump Squat Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Jump Squat Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Jump Squat
Swap Jump Squat For
Jump Squat — Frequently Asked Questions
How do you do the Jump Squat?
Stand with your feet shoulder-width apart. Lower your body into a squat position by bending your knees and pushing your hips back. Jump explosively off the ground, extending your hips, knees, and ankles. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Jump Squat work?
The Jump Squat primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Jump Squat should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Jump Squat good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Jump Squat?
Try the Barbell Rear Lunge V. 2, Lever Reverse Hyperextension or the Trap Bar Deadlift. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
