Jump Squats | Gymacetamol

Muscles Worked

Primary

Quadriceps

Quick Cues

1

Squat deep then explode up

2

Land softly

3

Absorb with your knees

4

Reset between reps

Equipment Needed

Bodyweight

Stand with feet shoulder-width apart, hands at your sides or in front of your chest.
Squat down until your thighs are parallel to the floor.
Explode upward, jumping as high as you can.
Land softly on the balls of your feet, immediately lowering into the next squat.
Keep your core braced and knees tracking over your toes.
Repeat for the desired number of repetitions.

Common Mistakes

Landing with stiff knees

Not squatting deep enough before jumping

Landing too far forward

Pro Tips

Squat down and explode upward, landing softly with bent knees

Swing your arms to generate more power on the jump

Land quietly and immediately descend into the next rep for plyometric training

Your Progress

Variations

Box Jump

Bodyweight Squat

Squat Pulse