Legs · Compound

Jump Squat

A bodyweight squat finished with a jump that trains lower-body power.

MAIN MUSCLE
Quads
ALSO WORKS
Glutes, Calves
EQUIPMENT
Bodyweight
LEVEL
Intermediate
REPS
5-10
TEMPO
1-0-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand with your feet about shoulder-width apart and your arms relaxed in front of you.

  2. Sit back and down into a squat to roughly parallel or just above, swinging the arms back.

  3. Drive through the floor and jump straight up, extending the hips, knees and ankles.

  4. Land softly on the balls of the feet, roll to the whole foot and sink straight into the next squat.

COMMON MISTAKES

  • Landing with stiff legs or the knees caving in; bend the knees and hips on landing and keep the knees in line with the toes.
  • Rushing reps as the jumps get lower and sloppier; stop the set when jump height or landing quality drops.

TIPS

  • Aim for quiet landings; a soft sound means you are absorbing the impact well.

QUESTIONS

Which muscles does Jump Squat work?

The main muscle is Quads. It also works Glutes, Calves.

How many reps should I do?

FORGE suggests 5-10 reps for Jump Squat. The app adjusts sets and reps to your goal and level.

What can I do instead of Jump Squat?

These train the same muscles: Bodyweight Squat, Box Jump.