Primary
Quadriceps
Secondary
Glutes, Calves, Hamstrings
Equipment
Bodyweight
Difficulty
Intermediate
Type
Squat
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The jump squat adds an explosive jump to the squat pattern, converting the strength movement into a power exercise that develops your ability to generate force quickly. Landing and immediately jumping again trains the stretch-shortening cycle essential for athletic performance. This is the simplest plyometric movement for building lower body explosiveness.
When to use it
Use for power development or conditioning.
Who it's for
Athletes and those wanting explosive power.
Land softly with bent knees—each landing is an eccentric contraction that sets up the next jump. The quiet, controlled landing protects your joints and actually produces more power than slamming down. Jump for height, not just going through the motions.
Browse all quadriceps exercises
Also targets: Glutes, Calves, Hamstrings
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Stand with feet shoulder-width apart.
Lower into a squat position.
Explode upward, jumping as high as possible.
Swing your arms for momentum.
Land softly with bent knees.
Immediately lower into the next rep.
Land softly to absorb impact.
Use your arms for momentum.
Focus on explosiveness.
Program jump squats during power phases, as part of athletic warm-ups, or in conditioning circuits. Use them early in workouts when you are fresh since explosive movements suffer when fatigued. They pair well with slower strength work later in the session.
Landing with straight legs.
Squatting patterns like the Jump Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Not squatting deep enough.
Squatting patterns like the Jump Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Landing too loud for optimal results.
Squatting patterns like the Jump Squat coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Athletes and those wanting explosive power.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 6-10 reps. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Jump Squat could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Jump Squat
The Jump Squat primarily targets the Quadriceps, Glutes, making it an effective exercise for quadriceps development. Secondary muscles worked during the Jump Squat include Calves, Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Jump Squat as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Jump Squat. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Jump Squat is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Jump Squat include: Box Jump, Barbell Back Squat. These exercises target similar muscle groups as the Jump Squat and can be used as substitutes based on your equipment availability, gym setup, or training preferences.