How to do a Jump Squat

The Jump Squat is an intermediate bodyweight exercise that works your glutes and quads, with help from your hamstrings and calves.

How to do a Jump Squat, step by step

1. Stand with your feet shoulder-width apart.
2. Lower your body into a squat position by bending your knees and pushing your hips back.
3. Jump explosively, extending your hips and knees fully.
4. Land softly on the balls of your feet and immediately lower your body back into a squat position.
5. Repeat for the desired number of repetitions.

Muscles worked

Common mistakes

• Rounding the back during the squat
• Not landing softly
• Not achieving full hip extension during the jump

Alternatives, progressions and regressions

More exercises for the same muscles

• Barbell Back Squat
• Curtsey Squat
• Kettlebell Goblet Squat
• Band Squat Row

Frequently asked questions

What muscles does the Jump Squat work?

The Jump Squat mainly works your glutes and quads. It also works your hamstrings and calves.

Is the Jump Squat good for beginners?

It can be, with some coaching. The Jump Squat is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.

What can I do instead of the Jump Squat?

Good alternatives are Barbell Back Squat, Curtsey Squat and Kettlebell Goblet Squat.

Put it in a workout plan

• Bodyweight training program
• Push / Pull / Legs program
• Full body training program
• Browse all exercises