Jump Squat
Quads, glutes and calvesBodyweight
The jump squat is an air squat that ends in a jump. It trains power in your quads, glutes and calves and raises your heart rate fast, with no equipment.
How to do the Jump Squat
- Stand with your feet shoulder width apart and sit into a squat.
- Swing your arms back, then drive through your feet and jump up.
- Land softly on the whole foot with your knees bent.
- Go straight into the next squat, keeping your chest tall.
Common mistakes
- You land stiff and loud. Bend your knees and hips as you land to absorb the impact.
- Your knees cave in on landing. Push your knees out in line with your toes.
- You jump on tired legs and your form falls apart. Switch to the lower-impact version when you cannot land softly.
Equipment and setup
No equipment is needed. Do it on a firm, non-slip floor and not on a thick rug.
If you live in an apartment, a mat quiets the landing. Or switch to the lower-impact version.
Easier and harder versions
Easier: Do an air squat and rise onto your toes at the top instead of jumping.
Harder: Pause for one second at the bottom of the squat before each jump.