Jump Squats (intervals)
An explosive jump up out of a squat, landing softly back into the squat.
How to do it
- Stand with the feet shoulder-width apart and the toes turned out slightly.
- Sit into a half squat: hips back, back straight, knees over the feet.
- Drive up explosively and jump, helping with the arms.
- Stretch out into one line in the air.
- Land softly on the front of the foot, rolling back, and sink straight into the squat.
- Pause if needed and repeat.
Key technique cue
Drop into a half squat, jump explosively, and land softly back into the squat.
Common mistakes
- ✕ Knees collapsing inward
- ✕ Hard landing on straight legs
- ✕ Rounded back
- ✕ Squatting so deep that the explosive drive is lost
Benefits
- ✓ Builds explosive strength
- ✓ Loads the heart
- ✓ Strengthens the legs and glutes
About the exercise
Squat jumps are an explosive exercise for the legs and glutes. They load the quads, glutes, calves and cardiovascular system. They suit trained people with confident squat technique.
Updated
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.