Jump Squat

Do you want to elevate your performance and lower body explosiveness? Then, it’s time to try the jump squat. This lower body compound exercise is designed to target the glutes, quadriceps, hamstrings, and calves.

More than just your average squat variation, this powerful movement demands near-full-body engagement to propel us off the ground. Due to this, coaches and trainers use it to improve athletic performance.

In this article, we discuss the squat jump. We cover a step-by-step technique guide, expert tips, anatomy, and programming recommendations to enhance your performance.

How To Do

  1. Standing, set your feet shoulder-width apart to create a solid base.
  2. Bend your elbows so your hands are pointed toward the ceiling at chest height.
  3. Take a deep breath in and activate your abdominal muscles.
  4. Push back with your hips, lowering them until your thighs are parallel to the floor.
  5. Exhale, simultaneously swing your arms downward and push with your legs to explode off the floor.
  6. Maintain a slight bend in the knees for a soft landing.

Tips From Expert

  • Start the exercise with your feet shoulder-width apart. Keep your chest up with your head facing forward throughout the exercise. 
  • Ensure your quads are parallel to the floor before exploding into the jump squat. 
  • Land on the balls of your feet rather than your heels. As you land, allow your body to absorb the impact and go directly into the next squat.
  • Perform jump squats using one fluid movement pattern. Avoid stopping or starting as you jump.
  • Your knees should be slightly bent upon landing. This is to limit the impact and reduce joint stress.

Optimal Sets and Reps

Below we have listed load recommendations for different training styles including strength, hypertrophy, endurance, and power.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15+
Power Training 3–5 1–5 (Explosive)
Optimal Sets & Reps of Jump Squat

How to Put in Your Workout Split

The squat jump is a lower-body compound movement that can increase muscle mass and explosive power. It targets the glutes, quadriceps, hamstrings, calves, and core, making it suitable for many workouts.

Below is a list of workouts that are compatible with the jump squat.

  • Full-Body — The jump squat’s ability to target our lower body and core makes it a great addition to a full-body program. Program it in the middle of your workout after your large lifts such as squats and deadlifts. This will ensure your energy is reserved for these bigger lifts.

    For power, perform sets of 1–5 repetitions at a moderate to high intensity. Aim for 30% or less of your one repetition maximum. This is the maximum amount of weight you can lift for one repetition while maintaining the correct technique.

  • Push/Pull — The push and pull split allows us to develop muscle mass and strength based on movement patterns. This jump squat fits in perfectly with the push workout as our entire body dynamically propels us off the floor. Consider adding this to the middle of your workout after your large compound exercises.

  • Upper/Lower — The upper and lower split enables us to split our workout and dedicate more time to each muscle group. The jump squat is a great addition to the lower-body workout. We recommended programming it into the middle of your workout to reserve energy.

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Primary Muscle Groups

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Quadriceps

Our quadriceps occupy the front of the thigh. They consist of four muscles: the vastus medialis, vastus intermedius, vastus lateralis, and rectus femoris.

These muscles arise from the front of the hip and femur (thigh bone). They merge into a single tendon at the patella (knee cap) and insert into the top of the shin bone.

During the squat jump, the quadriceps lengthen as we lower down. They then explosively contract to straighten the legs to explode from the floor, before bracing for soft landing.

The vastus medialis and lateralis have a muscle activation rate of approximately 175% of a maximum contraction during the propulsive phases. This shows how much power the quadriceps muscle generates during this exercise.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Hip Abductors

Muscles located between your lower back and perineum. Consists of three muscle groups.

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Hip Adductors

Muscles located at the upper inside part of your legs between your quads and hamstrings.

Gastrocnemius

Muscles located at the back of your lower leg and consists of your calf. Starts just behind your knee and extends to your ankle.

Soleus

Muscles located behind your gastrocnemius sitting slightly deeper. Runs down your leg and connects with the gastrocnemius to make your Achilles tendon.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Iliopsoas

Muscles starting at your back, moving through your pelvis connecting just below your groin.

Gluteus

The gluteus consists of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus. The glutes maximus originates from the upper part of the back of the pelvis. It inserts into the top of the femur.

The gluteus medius is beneath the gluteus maximus. It arises from the back of the outer side of the pelvis and inserts into the femur. Our gluteus minimus is under the gluteus medius.

During the jump squat, the gluteus maximus lengthens as we lower into the squat. It then explosively shortens launching us off the floor. Meanwhile, the gluteus medius and gluteus minimus stabilize the hip to keep our knees in line.

Hamstrings

The hamstrings occupy the back of the upper leg. These muscles arise from the bottom of the pelvis and femur and attach to the lower leg bones.

As we lower into the squat, the pelvis attachments lengthen, while the lower leg portion shortens. As we explode off the floor, the lower leg portion lengthens and pelvic attachment shortens, propelling us.

Gastrocnemius

The gastrocnemius is at the back of the lower leg. It originates from the back of the femur and inserts into the heel bone via the Achilles tendon. During the jump squat, the gastrocnemius shortens, pushing the toes downward to launch us into the air. It then contracts for a soft landing.

Soleus

Our soleus is beneath our gastrocnemius. It arises from the back of the tibia and inserts on the heel bone via the Achilles tendon. During the squat jump, the soleus works with the gastrocnemius, explosively contracting to launch us off the floor. It then contracts to brace for a soft landing.

Iliopsoas

The iliopsoas are a muscle group at the front of the lumber spine (lower back) and pelvis. They arise from the front of the lumbar vertebrae (spinal bones) and the inner side of the pelvis. They attach to the inner side of the femur.

During the squat jump, the iliopsoas shortens and stabilizes the pelvis, hip, and lumbar as we lower into the squat. As we push off, it lengthens before engaging again to brace for landing.

Hip Abductors And Hip Adductors

The hip abductors and hip adductors are on the outer and inner sides of the thighs. The hip abductors internally rotate, abduct, and stabilize the hips. The adductors adduct the thigh (move toward the midline), stabilize the pelvis, and maintain balance while walking. During the jump squat, these muscles stabilize the hip to keep our knees in line.

Lower Rectus Abdominis And Upper Rectus Abdominis

The rectus abdominis consists of two segments: the upper and lower rectus abdominis. During the jump squat our rectus abdominis isometrically contracts. This is when the muscle contracts but does not change length. This keeps the torso rigid and stabilizes the spine.

Erector Spinae

Our erector spinae consists of three muscle groups that span the length of the spine, attaching to the vertebrae, ribs, and sacrum (bottom of the spine). During the jump squat, these muscles help our spine maintain a neutral position. They also work alongside the core to keep the core rigid and protect the spine.

Obliques

Our obliques are on the outer sides of the torso and run lateral to the rectus abdominis. Their purpose is to rotate, laterally bend (side bend), and curl the spine. During the jump squat, the obliques work with the erector spinae to stabilize and protect the spine.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Bodyweight Squat

Bodyweight Bulgarian Split Squat

High Knees

Standing Quadricep Stretch

Burpees

Jumping Jacks

Lunges

Side Lunge

Jogging

Jump Rope

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Squat To Overhead Press

Barbell Squat

Dumbbell Lunge

Front Squat

Dumbbell Split Squat

Dumbbell Walking Lunge

Leg Extension Machine

Dumbbell Bulgarian Split Squat

Leg Press

Who Should Do?

General Population

The general population’s training goal is to increase muscle mass, strength, and function while exploring a variety of exercises. This can be achieved by performing compound exercises that target multiple muscle groups. This allows us to increase resistance, and intensity, and explore alternative movement patterns.

The jump squat is an explosive lower-body compound exercise that requires core, glute, and leg engagement. Because of this, we can engage multiple muscle groups, while increasing intensity, and expanding on training variety.

If have ever wondered — do squats work abs, why not read this article?

Athletes

An athlete’s training requires functional compound movements to increase muscle mass, strength, power, balance, and agility. Functional compound movements mimic movement patterns used in daily life and sport. Replicating these movements enables us to address weaknesses and improve movement efficiency

The jump squat is a functional compound movement that requires our entire body to engage to produce explosive power. During the movement, the lower body engages to launch us off the floor, while the arms are swung to generate momentum. This can enhance an athlete’s lower body explosiveness, improving squat jump performance and sprint times.

This makes them great for sports such as basketball, football, and volleyball. Consider combining them with these squat variations to enhance your performance.

Who Should Not Do?

People With Knee Injuries

If you are currently nursing a knee injury in your shoulder avoid performing the jump squat. The jump squat is a complex full-body movement requiring smooth and efficient movement from the hips, knees, and ankles. When there is pain or dysfunction in the knee it can impair performance and lead to further injury.

The knee is the largest joint in the body, densely layered with muscles, tendons, ligaments, and other connective tissue. When there is damage to the tissue within the knee, performing a dynamic, explosive movement can aggravate an existing injury.

If you believe you have a knee injury, consult your physical therapist. 

People With Acute Lower Back Pain

If you are experiencing lower back pain you should avoid the jump squat. Lower back injuries can be the result of injury or direct trauma, with mechanical back pain making up 90% of cases. This is pain associated with the spine, discs, or surrounding connective tissue.

One of the major roles of the lumbar spine is to absorb shock. The disc’s ability to cushion and distribute compressive loads does this.

During jumping squats, the lumbar spine, erector spinae, core, and legs must all engage to brace for landing. However, if the structures surrounding the lower back are compromised it can lead to further aggravation.

If you are experiencing lower back pain, consult your physical therapist.

Benefits Of The Jump Squat

Improves Performance

Improving performance requires the use of functional training intervention to improve specific skills and physical qualities. This can be achieved by performing multi-joint movements that mimic athletes’ movement patterns.

The jump squat is a prime example of a functional training intervention. It engages the legs, glutes, and core. The movement requires coordination and explosive strength to rapidly generate force. This can help improve jumping and sprinting ability.

Improves Cardiovascular Health

Improving cardiovascular health can be achieved by performing aerobic and anaerobic exercise. Aerobic exercise uses large muscle groups continuously for a long duration and utilizes oxygen to produce energy. Anaerobic exercises are intense physical activities performed for a short duration, which use energy stored within our muscles.  

Jump squats are an anaerobic exercise that utilizes stored energy to perform explosive movements. During this exercise, we experience an increase in heartbeat intensity. This can improve the vitality of blood vessels and improve the heart’s ability to deliver nutrients to the body.

Can Be Done Anywhere

One of the best things about the jump squat is that it can be done anywhere. Many exercises require external resistance to increase mass, strength, and power. However, the jump squat only requires our body weight to develop explosive strength. 

Because of this, it can be used when you have no access to a gym or during home workouts. This enables you to continue developing your functional movement capacity for consistent growth. For more information on how squats can improve your lower body training, read about these squats benefits.

Frequently Asked Questions

What are jump squats good for?

Jump squats are good for developing lower body explosive strength. Each repetition requires the legs to generate force to jump into the air. Performing regularly can improve vertical jump and sprinting ability.

Are jump squats harder than squats?

Jump squats and squats are equally challenging. Jump squats require continuous explosive strength that elevates the heart rate and fatigues the legs. Meanwhile, squats are used to control muscle contractions, increasing muscle mass and strength.

How many calories do jump squats burn?

The number of calories burned during jump squats varies based on the person’s age, body composition, and exercise intensity. Everyone is different and performs the jump squat at a different intensity. This makes it difficult to determine the exact calories.

Why are jump squats so tiring?

Jump squats are tiring because they require explosive movement from the upper and lower body. While this happens, the core must engage to protect the spine, and brace for impact. This requires increased heart rate and frequent explosive muscular contractions.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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