Quads exercise
Squat Jump
Plyometric bodyweight squat.
- Primary muscleQuads
- Also worksGlutes
- EquipmentBodyweight
- TypeCompound
- MovementSquat
- LevelAdvanced
- Quads
- Glutes
- Bodyweight
How to do the Squat Jump
4 steps, in the order you do them.
- Stand with your feet shoulder-width apart.
- Lower into a half squat, swinging your arms back.
- Jump explosively, extending your hips, knees and ankles.
- Land softly with your knees bent and go straight into the next rep.
Common Squat Jump mistakes
What goes wrong most often when you do the Squat Jump, and how to fix it.
You land with straight legs and on your heels.
Land on the front of your foot and bend your knees and hips to absorb the landing quietly.
Your knees come together on landing.
When you land, keep your knees over your feet, at the same width as at takeoff.
You chain jumps when you can no longer jump high and your technique falls apart.
Do short sets of high jumps and rest as soon as your landing stops being soft.
Alternatives to the Squat Jump
They work the quads with other equipment, including options for training at home.
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
More quads exercises
Vertical Leg PressQuads · Machine
Smith Machine SquatQuads · Machine
Wall SitQuads · Bodyweight
Sissy SquatQuads · Bench
Frequently asked questions
What muscles does the Squat Jump work?
The Squat Jump works mainly the quads. It also works the glutes, the calves, and the cardiovascular system.