Squat Jumps

Exercise Details for Squat Jumps

  • Primary Muscle
    Quads, Gluteus
  • Secondary Muscle
    Hamstrings, Calves
  • Equipment
    Body weight
  • Level

Why Should You do Squat Jumps?

Squats jumps or jumping squats are a popular exercise that activates almost the entire muscles of the lower body. The exercise combines the strength of squats with plyometric training, i.e., explosive training, in the jump. In addition to the legs and buttocks, your inner abdominal muscles and lower back also work. Your heart rate will go up significantly after a couple of jumps.


Stand with your feet slightly wider than hip-width apart and your feet at right angles to the outside. Place the weight in the middle of the foot. Tighten the torso. Pull back the shoulders, pinch the shoulder blades together and push the chest forward. Posture is essential in this exercise, so do not bend your back. Do not squat further than you can keep your back straight.

Pull back your hips and bend your knees. Push out your knees and sit “between your feet” with the weight behind the heel. Keep your upper body upright. Turn the movement in a controlled manner in the bottom position and push from upwards with your feet. Finish the movement in one jump and swing your hands for extra speed. Land on the ground with soft knees and start again.

Tips for Squat Jumps

  • Hip width apart between the feet
  • Angle your feet slightly outwards
  • Pull your hips back as you bend your knees
  • Do not land on straight legs, but make sure you have bent legs for a soft landing
  • The upper body should be kept as straight as possible, do not lean forward in your squat
  • You can do the exercise with dumbbells for extra weight

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