How do you do the Jump Squat?

Stand with your feet about hip to shoulder width apart. Dip into a quarter-to-half squat with your back flat and knees over your toes, swinging your arms back. Drive up explosively, swinging your arms overhead, and jump as high as you can. Land softly on the balls of your feet, rolling back to your heels with your hips back and down. Stand tall before the next rep.

What muscles does the Jump Squat work?

Mainly the quads, glutes and adductors, with help from the calves.

What are common Jump Squat mistakes?

Landing with straight, stiff knees. Landing with feet too wide or uneven. Skipping the dip before the jump. Rushing reps and losing a soft landing.

Jump Squat: how to do it, form cues and muscles worked

How to do it

Stand with your feet about hip to shoulder width apart.
Dip into a quarter-to-half squat with your back flat and knees over your toes, swinging your arms back.
Drive up explosively, swinging your arms overhead, and jump as high as you can.
Land softly on the balls of your feet, rolling back to your heels with your hips back and down.
Stand tall before the next rep.

Key cues

Knees over the toes
Back flat
Swing the arms up
Land soft, hips back
Don't lock the knees on landing

Common mistakes

Landing with straight, stiff knees
Landing with feet too wide or uneven
Skipping the dip before the jump
Rushing reps and losing a soft landing

Muscles worked

Primary: Quads, glutes and adductors
Secondary: Calves

Equipment

None.

References

NASM: Squat Jump
ACE: Squat Jump
StrengthLog: Jump Squat