Kysero
Try for free

Quadriceps · Intermediate

Band Squat Jump

Band-resisted squat jump for lower-body power, coordinated triple extension, and controlled landing.

View instructionsAll exercises
Back to all exercises
Band Squat Jump demonstration

Exercise overview

Training details

QuadricepsGlutesCalvesCore

Equipment

Resistance Band

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand on the center of a resistance band with both feet, hold its ends securely at your shoulders, and take your normal squat stance.
  2. 02Brace your trunk and descend into a shallow, controlled squat while keeping the band aligned beneath your feet.
  3. 03Drive through your hips, knees, and ankles to jump vertically against the increasing band resistance.
  4. 04Land softly on both feet, bending your hips and knees to absorb the impact while keeping your knees aligned with your toes.
  5. 05Regain your balance and verify the band remains secure beneath both feet before beginning the next jump.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBanded Kettlebell Jump Squat

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSquat JumpComparable substituteBox JumpComparable substitute90 Degree Jump Squat Twist

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder