Squat Jumps (Cardio)
Primary
Cardio
Secondary
Quadriceps, Glutes, Calves
Equipment
None
Difficulty
Intermediate
Type
Squat
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Use for HIIT, leg conditioning, or cardio finishers. The Squat Jumps (Cardio) — a cardio squat pattern movement — is one of the most effective ways to train your cardio, with secondary work on your Calves and Hamstrings.
Everything You Need to Know About the Squat Jumps (Cardio)
The Squat Jumps (Cardio) is a intermediate difficulty exercise that targets your Quadriceps and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for HIIT, leg conditioning, or cardio finishers. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate athletes wanting leg-focused cardio. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Squat Jumps (Cardio) work?
Primary
Secondary
Stabilizers
Step-by-step: Squat Jumps (Cardio)
- 1
Stand with feet shoulder-width apart.
- 2
Lower into a squat, thighs parallel to ground.
- 3
Explode upward, extending fully at the top.
- 4
Land softly with bent knees.
- 5
Immediately lower into the next squat.
What are the best tips for the Squat Jumps (Cardio)?
Keep continuous motion for cardio benefit.
Land softly to protect joints.
Use arms for momentum.
Breathe rhythmically throughout.
Mistakes to watch for on the Squat Jumps (Cardio)
Not squatting deep enough.
Squatting patterns like the Squat Jumps (Cardio) load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Landing with straight legs.
Squatting patterns like the Squat Jumps (Cardio) load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Resting too long between reps.
Squatting patterns like the Squat Jumps (Cardio) load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Leaning too far forward.
Squatting patterns like the Squat Jumps (Cardio) load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Quadriceps absorb the work.
Who should do the Squat Jumps (Cardio)?
Intermediate athletes wanting leg-focused cardio.
How to Program the Squat Jumps (Cardio)
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 15-20 reps. Rest 30-45 seconds between sets.
What are good alternatives to the Squat Jumps (Cardio)?
Star Jumps
Lunge Jumps
Jump Rope
Other Variations
- Prisoner Squat Jump
- Squat Jump to 180
- Continuous Squat Jumps
- Weighted Squat Jump
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Squat Jumps (Cardio) — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Land with soft knees.
- Maintain proper squat form.
- Stop if knee pain.