Jump Squat
Trains the quadriceps, with help from the hamstrings and glutes. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Jump Squat
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 16 on the Quadriceps page.
Muscles worked
What Jump Squat trains
Technique
How to do the Jump Squat
- Stand with your feet shoulder-width apart and place a loop resistance band around your thighs, just above your knees. Keep your chest up and bring both hands close to your chest.
- Lower your body into a squat position by bending your knees and pushing your hips back as if you are sitting in a chair.
- Explosively jump up by pushing through your heels extending your legs fully and reaching your arms upward.
- Land softly back into the squat position, absorbing the impact through your legs. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Land softly with your knees slightly bent to reduce impact on your joints.
- Perform the movement with control, especially when landing, to maximize muscle activation and reduce injury risk.
- Exhale as you jump up and inhale as you lower into the squat.
Substitutes
Swap Jump Squat for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Jump Squat for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.