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Quadriceps · Intermediate

Roller Squat Jump

Vertical squat jump performed while holding a foam roller steady in front of the torso.

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Roller Squat Jump demonstration

Exercise overview

Training details

QuadricepsGlutesCalvesCore

Equipment

Foam Roller

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Hold a foam roller horizontally in front of your chest with both hands and stand in a squat stance.
  2. 02Brace your trunk and descend into a controlled squat.
  3. 03Drive explosively through both feet to jump vertically while holding the roller steady.
  4. 04Land softly in the same stance with bent hips and knees.
  5. 05Regain balance before the next repetition.

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Variations

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

Related variationVertical Jump

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Alternatives

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

Comparable substituteSquat JumpComparable substituteBox JumpComparable substitute90 Degree Jump Squat Twist

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