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All quads exercisesQuads · Calisthenic

Jump Squat

An explosive squat variation for rate of force development. Quality of landing matters more than height.

IntermediateBodyweight4 × 5–8
Jump Squat demonstration thumbnail — How to do a Squat Jump | Proper Form & Technique | NASM
QuadsBodyweight

Jump Squat

Demo · National Academy of Sports Medicine (NASM)

Verified Jump Squat demonstration by National Academy of Sports Medicine (NASM). Click to play.

How to do the Jump Squat

  1. 1Quarter to half depth
  2. 2Explode through the whole foot
  3. 3Land soft, knees tracking toes
  4. 4Low reps, full recovery

Benefits of the Jump Squat

  • Builds strength and size in the quads explosively, training power as well as size
  • Also trains glutes, calves as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services