Jump Squat V. 2
Jump Squat V. 2 turns pure bodyweight leverage into strength you can feel outside the gym — built for your first months of training.
How to do Jump Squat V. 2
- 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, extending your hips and knees fully.
- Land softly on the balls of your feet and immediately lower your body back into a squat position.
- Repeat for the desired number of repetitions.
Jump Squat V. 2 Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Jump Squat V. 2 Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Jump Squat V. 2
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Jump Squat V. 2 — Frequently Asked Questions
How do you do the Jump Squat V. 2?
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, extending your hips and knees fully. 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 V. 2 work?
The Jump Squat V. 2 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 V. 2 should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Jump Squat V. 2 good for beginners?
Yes. The Jump Squat V. 2 is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Jump Squat V. 2?
Try the Dumbbell Rear Lunge, Lever Hip Extension V. 2 or the Band Lying Hip Internal Rotation. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
