TETSUJump Squat
The 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.
glutesupper legs
quadricepshamstringscalves
body weight
How to do the 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 explosively off the ground, extending your hips, knees, and ankles.
- While in mid-air, quickly bring your arms forward for balance.
- Land softly on the balls of your feet and immediately go into the next repetition.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Jump Squat work?
The Jump Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Jump Squat?
None. The Jump Squat uses your body weight only, so you can do it anywhere.
How many sets and reps of the Jump Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the 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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