Jump Squat

Quads, CalvesBodyweight

Jump squats build explosive leg power and conditioning. It's a great way to spike your heart rate and raise your workout intensity.

How to do it

1Start in a standard squat stance: feet shoulder-width apart, toes turned out slightly, chest proud, eyes forward.

2Sit back and down into a squat like you're sitting in a chair, thighs parallel to the floor or lower.

3Explode off the floor through your heels and toes into a jump. Drive your arms up or back to gain momentum.

4Reach high at the peak, then land softly on the balls of your feet, rolling back to your heels to absorb the impact.

5Flow immediately into the next squat to maintain a smooth, continuous rhythm.

Common mistakes

Shallow squats: cutting depth short robs your leg muscles of full activation.

Hard landing: land softly through your knees and feet to absorb the shock and protect your joints.

Caving knees: keep your knees tracking in line with your toes—don't let them collapse inward.

Hunching your back: keep your spine straight throughout, especially when absorbing the landing.

Breathing

Inhale as you lower into the squat, and power-exhale as you explode up into the jump.

Make it harder or easier

To make it easier: stick to regular bodyweight squats or squat-to-calf raises without leaving the ground.

To make it harder: jump higher, add an overhead clap at the peak, or pick up the tempo.

For progression: gradually add reps or sets, or shorten your rest periods.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.