Double Jump Squat

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
2. Engage your core and keep your chest upright with your shoulders back.
3. Position your arms at your sides or in front of your chest for balance.

How to do it

1. Inhale as you lower your hips back and down into a squat until your thighs are parallel to the floor.
2. Perform a small, controlled 'pulse' or mini-jump at the bottom of the squat, rising only 2-3 inches.
3. Immediately explode upward into a full vertical jump as you exhale, driving through the balls of your feet.
4. Land softly on the balls of your feet, immediately absorbing the impact by transitioning back into the next squat.

Form checklist

• Keep your knees aligned with your toes; do not let them cave inward.
• Maintain a neutral spine and avoid rounding your lower back during the pulse.
• Ensure your heels stay on the ground during the initial squat and the pulse phase.
• Land as quietly as possible to ensure proper shock absorption through the muscles.

Pro tips

• Focus on a quick transition between the pulse and the main jump to maximize the stretch-shortening cycle of the muscles.
• Use your arms to generate upward momentum by swinging them forward and up aggressively as you jump.

Make it harder

• Turn the second jump into a 'Tuck Jump' by pulling your knees toward your chest at the peak of the movement.
• Hold a light medicine ball at chest height to increase the resistance and core demand.

Frequently asked

What muscles does the double jump squat work?

The double jump squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the double jump squat?

The double jump squat requires no equipment — just your body weight.

Is the double jump squat good for beginners?

The double jump squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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