Jump Squat

How to do it

1. Stand feet shoulder-width, arms at your sides.
2. Dip into a quarter squat and immediately jump as high as you can, swinging your arms up.
3. Land on the balls of your feet and absorb straight into the next squat.
4. Keep your knees tracking over your toes on every landing.
5. Stop the set the moment your landings get loud - that is form going, not effort.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Barbell Squat, it loads Lower back / erectors 30 points lower, Calves 30 points higher, Quads 15 points lower. It needs Bodyweight where the other uses Barbell. Compared with the Split Squat, it loads Abductors (outer hip) 35 points lower, Calves 20 points higher, Abs 15 points higher.

Other ways to train this

• Barbell Squat BarbellIntermediate
• Leg Press Machines
• Hack Squat Machines
• Dumbbell Front Squat DumbbellsIntermediate
• Front Squat BarbellProfessional
• Smith Machine Squat Smith machine
• Bodyweight Squat Bodyweight
• Kettlebell Front Squat Kettlebells
• Band Squat Resistance bands
• Dumbbell Squat Dumbbells
• Single-Leg Press Machines
• Smith Machine Front Squat Smith machine
• Pistol Squat BodyweightProfessional
• TRX Squat Suspension trainer
• TRX Pistol Squat Suspension trainerIntermediate
• Kettlebell Squat Kettlebells
• Horizontal Leg Press Machines
• Overhead Squat BarbellIntermediate

Other exercises for the Quads

• Split Squat 85% Bodyweight
• Bodyweight Step-Ups 75% Bodyweight
• Cossack Squat 55% Bodyweight
• Jumping Jacks 45% Bodyweight

Exercise illustrations and data by RepDB (repdb.co), used under licence.