How to do the Bodyweight Drop Jump Squat
Bodyweight Drop Jump Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the plyometric category. Secondary muscles engaged include Quadriceps and Hamstrings.
Bodyweight Drop Jump Squat demonstration · © GymiaFit
Bodyweight Drop Jump Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Bodyweight Drop Jump Squat step by step
- 1Stand with your feet shoulder-width apart.
- 2Lower your body into a squat position by bending your knees and pushing your hips back.
- 3Jump up explosively, extending your hips, knees, and ankles.
- 4While in mid-air, quickly bring your feet together.
- 5Land softly on the balls of your feet and immediately drop back into a squat position.
- 6Repeat for the desired number of repetitions.
Bodyweight Drop Jump Squat — questions
What muscles does the Bodyweight Drop Jump Squat work?
The Bodyweight Drop Jump Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Bodyweight Drop Jump Squat?
None — the Bodyweight Drop Jump Squat uses your bodyweight only, so it works at home with nothing but floor space.
Is the Bodyweight Drop 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 Bodyweight Drop Jump Squat?
Curtsey Squat, Forward Lunge (male), Jump Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Bodyweight Drop 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.