Primary
Plyometrics
Secondary
Quadriceps, Glutes, Calves
Equipment
None
Difficulty
Beginner
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 squat jump is the most fundamental plyometric exercise, teaching explosive hip and knee extension without equipment or specialized technique. This exercise builds the foundation for all advanced jumping movements and serves as both a power developer and conditioning tool.
When to use it
Use as a foundational plyometric exercise or as cardio conditioning. Great warm-up for explosive training.
Who it's for
All fitness levels. Excellent entry-level plyometric for beginners.
Squat to at least parallel before each jump and fully extend your hips, knees, and ankles at the top. Use your arms to help generate momentum and land softly by bending your knees on impact.
Browse all plyometrics exercises
Also targets: Quadriceps, Glutes, Calves
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Stand with feet shoulder-width apart, hands at your sides.
Lower into a squat position, thighs parallel to ground.
Explode upward, extending through hips, knees, and ankles.
Swing arms up to generate additional momentum.
Land softly with bent knees and immediately lower into next rep.
Focus on triple extension through ankles, knees, and hips.
Use your arms to help generate upward momentum.
Land softly by bending your knees on impact.
Keep your chest up and core engaged throughout.
Use squat jumps as a plyometric foundation exercise or for conditioning. Program 3-4 sets of 8-10 reps for power development, or continuous reps for metabolic work. Master this before progressing to box jumps or depth jumps.
Not squatting deep enough before jumping.
Squatting patterns like the Squat Jump 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 with straight legs, causing joint stress.
Squatting patterns like the Squat Jump coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Quadriceps carries the intended load.
Leaning too far forward during the jump.
Squatting patterns like the Squat Jump 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 fully extending at the top of the jump.
Cutting the range of motion short on the Squat Jump can reduce the training stimulus for your Quadriceps. Use the largest comfortable range you can control without changing the intended setup.
All fitness levels. Excellent entry-level plyometric for beginners.
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 8-10 reps. Rest 45-60 seconds between sets.
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 Squat Jump 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 Squat Jump
The Squat Jump primarily targets the Quadriceps, Glutes, making it an effective exercise for plyometrics development. Secondary muscles worked during the Squat Jump include Calves, Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Hip Flexors.
Our library labels Squat Jump as beginner. 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 Squat Jump. 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 Squat Jump 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 Squat Jump include: Box Jump, Broad Jump, Tuck Jump. These exercises target similar muscle groups as the Squat Jump and can be used as substitutes based on your equipment availability, gym setup, or training preferences.