How to do the Barbell Jump Squat
Barbell Jump Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the plyometric category. Secondary muscles engaged include Quadriceps and Hamstrings.
Barbell Jump Squat demonstration · © GymiaFit
Barbell Jump Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Jump Squat step by step
- 1Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
- 2Lower your body into a squat position by bending your knees and pushing your hips back.
- 3Once you reach the bottom of the squat, explode upwards by jumping off the ground.
- 4As you jump, extend your hips, knees, and ankles, pushing through your toes.
- 5Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions.
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Barbell Jump Squat — questions
What muscles does the Barbell Jump Squat work?
The Barbell Jump Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Barbell Jump Squat?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Jump Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Jump Squat?
Barbell Clean-grip Front Squat, Barbell Front Chest Squat, Barbell Front Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
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The GymiaFit app has the Barbell Jump Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.