TETSUBodyweight Drop Jump Squat
The Bodyweight Drop Jump Squat is a bodyweight exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Bodyweight Drop Jump Squat
- Stand with your feet shoulder-width apart.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- Jump up explosively, extending your hips, knees, and ankles.
- While in mid-air, quickly bring your feet together.
- Land softly on the balls of your feet and immediately drop back into a squat position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Bodyweight Drop Jump Squat work?
The Bodyweight Drop Jump Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Bodyweight Drop Jump Squat?
None. The Bodyweight Drop Jump Squat uses your body weight only, so you can do it anywhere.
How many sets and reps of the Bodyweight Drop Jump Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Bodyweight Drop 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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