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Jump Squat

Jump Squat
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Glutes, Hamstrings

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle Group: Quads

Jump Squat Overview

Jump squats target legs, hips, and thighs. They are the perfect lower muscle builders, easy to do, and absolutely no equipment required. 

You can do them anywhere: no need to miss out on your muscle-building routine if you follow convenient exercises like this one. 

If you are an athlete and you want to improve your jumping ability and agility, jump squats will serve as training buddies. They help train your body for high jumps. 

How to Do It

  1. Stand with feet shoulder-width apart and knees bent slightly.
  2. Bend your knees some more and lower yourself to a full squat position (like you are sitting in a chair)
  3. Engaging the quads, glutes, and hamstrings pull the body up and off the floor, in a jumping manner.
  4.  With the legs fully extended, the feet will go a few inches (or more) off the floor.
  5. Descend and control your landing, and descend further into the squat position again for another rep.
  6. When you land, immediately go for another jump
  7. Repeat as many times as you can.

Tips on Jump Squats 

  1. Do not go exploding into a squat. Warm up, get your body in the right form and then do the exercise.
  2. Do not choose an extra-hard surface for the exercise: choose a flat surface, but not a concrete hard one.
  3. Do not overdo it however you may like it.
  4. You will not benefit from adding any weights to this exercise: take it easy and do it modestly.

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