Jump Squat
How to do it
- Stand feet shoulder-width, arms at your sides.
- Dip into a quarter squat and immediately jump as high as you can, swinging your arms up.
- Land on the balls of your feet and absorb straight into the next squat.
- Keep your knees tracking over your toes on every landing.
- 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.
- Quads 85%
- Glutes 50%
- Calves 40%
- Adductors (inner thigh) 30%
- Hamstrings 15%
- Abs 15%
Other ways to train this
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Barbell Squat
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Leg Press
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Hack Squat
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Goblet Squat
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Front Squat
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Smith Machine Squat
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Box Squat
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Bodyweight Squat
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Kettlebell Front Squat
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Band Squat
Photos and form cues from free-exercise-db, released into the public domain.
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