Bodyweight Jump Squat

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Exercise Info

LevelBeginner
Muscle GroupQuads
Secondary MuscleGlutes, Hamstrings
Exercise TypePlyometrics
Equipment RequiredBodyweight
Force TypePush
rating3

Tips

  1. Keep your landings as soft as possible. This can be done by landing with your toes first touching the floor. 
  2. Use caution when performing this exercise if you have had any previous back or knee problems. This is a high impact exercise.

Instructions

  1. Get ready for the jump squat by crossing your arms over your chest and standing with your feet at shoulder width apart.
  2. With a slight bend in you knees, straighten your back and push your chest out.
  3. Squat down at least until your thighs are parallel to the floor or as far as comfortably possible.
  4. The moment you reach the depth of your squat, explode upward driving the balls of your feet into the floor.
  5. Jump as high as possible and land as softly as possible using your toes to brace for the impact.
  6. Upon landing immediately begin your next squat, repeating for the desired amount of reps.