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Quadriceps · Intermediate

Jump Squat No Arm Swing

Squat-pattern drill for leg strength, depth control, and stable foot pressure.

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Jump Squat No Arm Swing demonstration

Exercise overview

Training details

QuadricepsGlutesCalves

Equipment

Bodyweight

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Begin standing in your squat stance with the arms fixed by the sides or crossed as assigned.
  2. 02Lower into a controlled squat.
  3. 03Jump straight up without using the arms to create momentum.
  4. 04Land softly back into the squat pattern.
  5. 05Repeat the movement while keeping the trunk tall and the knees aligned.

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Variations

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Alternatives

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