Jumping Squats

Jump Squats are an explosive exercise that challenges and strengthens the lower body, especially the glutes, quadriceps and hamstrings. The exercise combines strength with plyometric training, making it effective for improving both muscle power and fitness.

Correct Form and Technique

How to perform Jump Squats correctly:

  1. Starting position: Stand with your feet shoulder-width apart, arms by your side and core muscles tight.
  2. Squat: Lower yourself into a regular squat position, keeping your chest up and making sure your knees don't go past your toes.
  3. Jump: Perform an explosive jump up by pushing off your heels, raising your arms up to create momentum. Land softly with your knees slightly bent.
  4. Breathe: Exhale when you jump up, and in when you lower yourself back into a squat.

Common Errors

Avoid these common mistakes when doing Jump Squats :

  • Poor landing: Be sure to land softly with your knees slightly bent to reduce stress on your joints.
  • Posture: Keep your torso upright and avoid leaning forward during the jump.
  • Lack of explosiveness: Focus on the explosiveness of the jump, push strongly from the ground every time.

Modifications and Variants

Here are some ways to adapt Jump Squats to your level:

  • Beginner level: Start with smaller jumps to learn the movement before increasing the intensity.
  • Advanced level: Perform multiple jumps in a row or hold a dumbbell for added resistance.

Repetitions and Sets

Aim for 3 sets of 10-15 repetitions . Jump squats also work well as part of high-intensity interval training (HIIT) to improve both strength and endurance.

Back to blog