# Jump Squat

> A bodyweight squat followed by an explosive jump that trains your quads and glutes for power.

Page: https://fitnessie.app/exercises/jump-squat/
Type: Bodyweight · Squat
Demo video: https://fitnessie.app/demos/jump-squat/eb222b98073582bd.mp4

## How to do it

1. Stand with your feet about hip to shoulder width apart.
2. Dip into a quarter-to-half squat with your back flat and knees over your toes, swinging your arms back.
3. Drive up explosively, swinging your arms overhead, and jump as high as you can.
4. Land softly on the balls of your feet, rolling back to your heels with your hips back and down.
5. 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](https://www.nasm.org/resource-center/exercise-library/squat-jump)
- [ACE: Squat Jump](https://www.acefitness.org/resources/everyone/exercise-library/222/squat-jump/)
- [StrengthLog: Jump Squat](https://www.strengthlog.com/jump-squat/)