How to do the Jump Squat
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.
Jump Squat demonstration · © GymiaFit
Jump Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
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 explosively off the ground, extending your hips, knees, and ankles.
- 4While in mid-air, quickly bring your arms forward for balance.
- 5Land softly on the balls of your feet and immediately go into the next repetition.
- 6Repeat for the desired number of repetitions.
5 free workouts use it
Jump Squat — questions
What muscles does the Jump Squat work?
The Jump Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Jump Squat?
None — the Jump Squat uses your bodyweight only, so it works at home with nothing but floor space.
Is the 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 Jump Squat?
Bodyweight Drop Jump Squat, Curtsey Squat, Forward Lunge (male) 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 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.