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Quadriceps · Intermediate

Double Jump Squat

Plyometric squat variation using two consecutive vertical jumps within each repetition.

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Double Jump Squat demonstration

Exercise overview

Training details

QuadricepsGlutesCalves

Equipment

Bodyweight

Sets × reps

3 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Begin in a controlled quarter-to-half squat with feet planted and knees aligned.
  2. 02Jump vertically and land softly in a shallow athletic position.
  3. 03Rebound immediately into a second quick vertical jump without returning to a deep squat.
  4. 04Land the second jump, absorb through the hips and knees, and settle into the starting squat.
  5. 05Reset balance and posture before beginning the next two-jump repetition.

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Variations

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Alternatives

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

Comparable substituteAlien Squat JumpComparable substituteAlternating Dumbbell Split JumpComparable substituteBox JumpComparable substituteBroad JumpComparable substituteVertical JumpComparable substituteLateral Bound

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