TETSUBarbell Jump Squat
The Barbell Jump Squat is a barbell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 5 steps below for correct form, with an animated demonstration.
glutesupper legs
quadricepshamstringscalves
barbell
How to do the Barbell Jump Squat
- Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- Once you reach the bottom of the squat, explode upwards by jumping off the ground.
- As you jump, extend your hips, knees, and ankles, pushing through your toes.
- Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions.
Common questions
What muscles does the Barbell Jump Squat work?
The Barbell Jump Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Barbell Jump Squat?
You need a barbell to perform the Barbell Jump Squat.
How many sets and reps of the Barbell Jump Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Jump Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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