Jump Squat

A plyometric bodyweight squat where you explode upward into a vertical jump.

How to do it

1. Stand with feet shoulder-width apart.
2. Drop into a quarter-squat with the arms back.
3. Explode upward, swinging the arms up and jumping as high as you can.
4. Land softly back into a quarter-squat to absorb impact.
5. Repeat without pausing for the prescribed reps.

Tips

• Land softly with bent knees to absorb impact.
• Drive the arms up to add height to the jump.
• Keep the chest up — do not let the torso collapse.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Calves (gastrocnemius), Hamstrings