Quads
Jump Squat
The Jump Squat is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 18%, quads (vastus lateralis) 16% and calves (gastrocnemius) 14%.
Also known as: squat jump
How to do it
- Stand with feet shoulder-width, toes slightly out, hands behind the head or in front of the chest.
- Squat down until the thighs are about parallel to the floor.
- Drive up explosively and jump as high as you can.
- Land softly on the balls of the feet and sink straight into the next squat.
Tips
- Keep the chest up in the squat and in the air.
- Use each landing to load the next jump.
- Keep the knees tracking over the toes.
Common mistakes
- Landing heavy on the heels with straight legs.
- Letting the knees fall inward.
- Cutting the squat depth to go faster.
Muscles worked by the Jump Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.
Jump Squat alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Jump Squat work?
Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and quads (vastus medialis). The calves (soleus), quads (rectus femoris) and hamstrings (biceps femoris) assist.
Is the Jump Squat good for beginners?
The Jump Squat is rated intermediate. If you are new, learn the Box Jump first and build up from there.
What is a good alternative to the Jump Squat?
For example the Box Jump, Broad Jump and Box Step Up Jump. They train mostly the same muscles.
How do you make the Jump Squat harder?
Add weight or reps, or move on to the Depth Drop and Depth Jump.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.