Jump Squat
How to do it
Starting position
- Stand with your feet shoulder-width apart.
- Bring your hands together in front of your chest.
- Look straight ahead.
- Push your hips back as you sit down.
Movement
- Push hard into the ground with the soles of your feet.
- Launch your body lightly into the air.
- Land softly, toes first.
Breathing
Inhale as you squat down and exhale as you jump up.
Trainer tips
- Bend your knees and hips into a squat, then jump explosively
- Bend your knees upon landing to absorb the impact
- Transition immediately into the next movement after landing
Cautions
- Landing only on your toes instead of your whole foot can injure your ankle, so be careful.
- Letting the knees cave inward on landing
- Landing stiffly with straight knees
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Calves · Hamstrings |
| Equipment |  Bodyweight |
| Movement pattern | Squat |
| Rep range | 5–8 reps |
Exercise GuideAre you landing with your knees straight?Watch the video and see how to fix it
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.