Exercise guide
Jump Squat
- Intermediate
- Compound
- Timed hold
- Lower legs
- Upper legs
The jump squat is a high-intensity plyometric exercise that builds explosive power and lower-body strength by combining a traditional squat with a vertical leap. It primarily targets the quadriceps and glutes while significantly increasing heart rate and athletic performance.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and toes pointed slightly outward.
- Engage your core and maintain a neutral spine with your chest lifted.
- Position your arms at your sides or held together in front of your chest.
How to do it
- Inhale as you lower your hips back and down into a squat until your thighs are parallel to the floor.
- Exhale forcefully and drive through the balls of your feet to explode vertically as high as possible.
- Swing your arms upward as you jump to generate momentum and maintain balance.
- Land softly on the balls of your feet, immediately absorbing the impact by transitioning smoothly into the next squat.
Form checklist
- Land with 'soft knees' to protect your joints from impact.
- Keep your knees tracking in line with your toes; do not let them cave inward.
- Maintain an upright torso and avoid rounding your lower back.
- Ensure your heels stay on the ground during the initial squat phase before the jump.
Pro tips
- Focus on 'triple extension'—fully extending your hips, knees, and ankles simultaneously at the peak of the jump.
- Minimize the time spent on the ground between reps to maximize the stretch-shortening cycle of the muscles.
Make it harder
- Perform 'Tuck Jump Squats' by pulling your knees toward your chest at the peak of the jump.
- Hold a light medicine ball or wear a weighted vest to increase the resistance and power requirement.
Frequently asked
- What muscles does the jump squat work?
- The 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 jump squat?
- The jump squat requires no equipment — just your body weight.
- Is the jump squat good for beginners?
- The jump squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps