How to do a Semi Squat Jump

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

How to do a Semi Squat Jump, step by step

1. Stand with your feet shoulder-width apart.
2. Bend your knees and lower your body into a squat position.
3. Jump explosively, extending your hips and knees while swinging your arms for momentum.
4. Land softly on the balls of your feet and immediately go into the next repetition.
5. Repeat for the desired number of repetitions.

Muscles worked

Common mistakes

• Rounding the back during the squat
• Not landing softly
• Not using arms for momentum
• Shallow squat depth

Alternatives, progressions and regressions

More exercises for the same muscles

• Barbell Back Squat
• Bodyweight Split Squat
• Curtsey Squat
• Dumbbell Goblet Squat

Frequently asked questions

What muscles does the Semi Squat Jump work?

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

Is the Semi Squat Jump good for beginners?

It can be, with some coaching. The Semi Squat Jump 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 Semi Squat Jump?

Good alternatives are Barbell Back Squat, Bodyweight Split Squat and Curtsey Squat.

Put it in a workout plan

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