Jump Squat

Start

Finish

How to do it

Drop into a quarter-to-half squat, then explode straight up off both feet and land softly back into the same squat position before the next rep.

Muscles worked

Primary: quads · Also works: glutes, calves

Equipment

No equipment

Common mistakes

• Landing with locked knees and a loud slap instead of absorbing through the hips and knees
• Sinking to a full deep squat between jumps, which turns a power drill into a slow grind
• Letting the knees cave inward on landing, which is the highest-risk moment of the movement

Variations

• Pause and reset on the floor between each jump
• Step onto a box instead of jumping for a lower-impact version

Can't do this one? Swap it for

• Bodyweight Squat
• Split Squat Jump
• Weighted Step-Up
• Goblet Squat

Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee or ankle problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Barbell Back Squatquads
• Goblet Squatquads
• Bodyweight Squatquads
• Leg Pressquads
• Bulgarian Split Squatquads
• Walking Lungequads