How to do a squat jump
A squat jump is a squat that ends in a jump straight up, followed by a soft landing back into the squat. It builds leg power in your quads, glutes and calves and quickly raises your heart rate.
- Lower body
- No equipment
- 12 reps
jump squat, jumping squat
How to do it
- Stand with your feet shoulder-width apart and your toes turned slightly out.
- Sit your hips back and down into a squat, swinging your arms behind you.
- Swing your arms forward and drive through your feet to jump straight up.
- Land softly on the balls of your feet, then roll to your whole foot.
- Bend your knees and hips to absorb the landing and flow into the next squat.
Form cues
- Sit back, then explode up
- Land softly
- Knees in line with your toes on landing
Muscles worked
Main: quads, glutes, calves
Also: hamstrings, core, heart and lungs
Common mistakes
- Landing with straight, stiff legs. Fix: Land on the balls of your feet and sink into a squat to absorb the force.
- Knees caving in on take-off or landing. Fix: Push your knees out over your toes, and jump lower until you can control it.
- A shallow dip with little leg drive. Fix: Sit back to a comfortable squat depth before each jump.
- Rushing reps without resetting. Fix: Stick each landing for a moment before the next jump.
Make it easier: Bodyweight squat
Do the same squat without the jump, and rise onto your toes at the top if you want.
Make it harder: Tuck jump
Jump higher and pull your knees toward your chest at the top, then land softly.
In a workout
Do 12 reps per set, for 2-3 sets, with full rest between sets so every jump stays strong.
Safety: If you have knee, ankle or pelvic floor problems, do bodyweight squats instead, and stop if a landing hurts.
Questions
Are squat jumps bad for your knees?
Not when you land softly with your knees over your toes. If they hurt, use regular squats instead.
What muscles do squat jumps work?
Your quads, glutes and calves, with your hamstrings and core helping. They also raise your heart rate.
How deep should I squat before the jump?
To a comfortable depth, usually a quarter to half squat. Deeper is not always better for jumping.
