Wide Stance Jump Squat To Narrow Stance 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, pull your shoulders back, and keep your chest upright.
3. Hold your hands together in front of your chest or at your sides for balance.

How to do it

1. Inhale as you lower into a wide squat until your thighs are parallel to the floor.
2. Exhale and jump explosively upward, bringing your feet together while in mid-air.
3. Land softly on the balls of your feet in a narrow stance (hip-width or closer) and immediately sink into a narrow squat.
4. Jump again from the narrow position, moving your feet back out to the wide stance to complete one full repetition.
5. Maintain a continuous, rhythmic tempo with minimal time spent on the ground.

Form checklist

• Land softly by rolling from the balls of your feet to your heels to absorb impact.
• Keep your knees tracking in line with your toes, preventing them from caving inward.
• Maintain a neutral spine and keep your chest lifted throughout both squat variations.
• Ensure you reach full squat depth (thighs parallel) on every rep before jumping.

Pro tips

• Focus on 'active' landings: use your eccentric muscle strength to decelerate rather than letting your joints take the shock.
• Minimize ground contact time to maximize the plyometric effect and increase the metabolic demand.

Make it harder

• Hold a light kettlebell or dumbbell at chest height in a goblet position to add resistance.
• Incorporate a floor tap with your hands during the wide squat phase to ensure consistent depth and increase range of motion.

Frequently asked

What muscles does the wide stance jump squat to narrow stance jump squat work?

The wide stance jump squat to narrow stance 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 wide stance jump squat to narrow stance jump squat?

The wide stance jump squat to narrow stance jump squat requires no equipment — just your body weight.

Is the wide stance jump squat to narrow stance jump squat good for beginners?

The wide stance jump squat to narrow stance 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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