Jump Squat

The jump squat is an explosive lower-body exercise that especially works and tones the thighs and butt. It develops lower body strength, explosive power, balance and agility. Jump squats can help improve sprint time, vertical jump, and explosive strength.¹² It can boost athletic performance in sports that require a lot of lower-body power such as basketball, volleyball, and soccer.

Squat jumps are cardio-intensive move that can improve cardiovascular fitness and burns a lot of calories. Before you perform jump squats, first master the basic squat. Then start with small jumps to practice landing softly and with proper form.

How to Do a
Jump Squat

Starting position: Stand tall with your feet about hip-width apart, back straight, and shoulders down. Engage your core.

• Squat down by pushing your hips back and bending your knees, while keeping your back straight and chest up.
• When you reach the bottom of the squat, push through your feet and straighten your legs to propel yourself straight up, jumping as high as possible.
• Land softly with your knees slightly bent and drop straight back into the squat position.
• Repeat.

Breath: Inhale as you squat down, exhale as you jump into the air.

Perform this exercise on a soft, flat surface such as on an exercise mat. Avoid concrete surfaces, especially if you are a beginner.

As you squat down, make sure your knees don’t collapse inwards. If you find this happening push the knees outwards to prevent them caving in. When you squat also do not allow your knees to move beyond your toes.

Variation: Squat jumps can be made harder by jumping faster or higher, or squatting deeper. An advanced variation of this exercise are squat box jumps (performed by jumping onto a box). Another way to make this exercise more challenging is to add extra weight (e.g. barbell jump squat). However some research suggests that add weight does not necessarily provide any further benefit.³