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Quadriceps · Intermediate

Squat Jump

Bodyweight vertical jump from a squat stance for lower-body power and landing control.

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Squat Jump demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesCore

Equipment

Bodyweight

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with your feet about shoulder width and your arms ready beside you.
  2. 02Swing your arms back and descend into a half squat with your hips back and knees aligned.
  3. 03Drive through your hips, knees, and ankles to jump vertically while swinging your arms upward.
  4. 04Land softly on both feet and absorb the impact by returning to a half squat.
  5. 05Stand and reset your balance before beginning 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.

Harder progressionBody Weight Knee Up Down & Squat JumpHarder progressionDouble Jump SquatRelated variationBasketball Shot JumpRelated variationBattle Rope Alternating-Wave Jump SquatRelated variationDowel Squat JumpHarder progressionDumbbell Squat 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 substituteAlien Squat JumpComparable substituteAlternating Dumbbell Split JumpComparable substituteBox JumpComparable substituteBroad JumpComparable substituteVertical JumpComparable substituteLateral Bound

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