Jump Squats

Equipment required

NO EQUIPMENT

Primary muscle group(s)

Glutes & Hip Flexors, Quadriceps

Secondary

Abs, Calves, Hamstrings

1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
4. Keep your back straight at all times.
5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
6. Pause for a count of one.
7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
8. At the same time extend our arms out above you.
9. Land with your knees slightly bent to absorb the impact.
10. Repeat

Clear action plan to reach your fitness goals: choose your plan, follow visual workouts, track your progress.

Discover FIT

Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.

Visit our shop

Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.

Discover Train

Related exercises to discover

Plate Overhead Walking Lunges

Side / Lateral Shuffles / Hops / Skaters

Cardio - Walking

Jump squats is a gym work out exercise that targets glutes & hip flexors and quadriceps and also involves abs and calves and hamstrings. Refer to the illustration and instructions above for how to perform this exercise correctly. Plate overhead walking lunges, side / lateral shuffles / hops / skaters and cardio - walking are related exercise that target the same muscle groups as jump squats. Visit our directory for more exercises.