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Jump Squat

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Muscle Group:
Secondary Muscle Groups: Hamstrings, Glutes

How to do a Jump Squat

  1. Stand tall with your feet at a hip-width level, and toes pointed slightly out.
  2. Bring your shoulders back and direct your gaze forward. You can have your torso leaning forward slightly.
  3. Take a breath and hinge at the hips to bring your butt back as you keep your back neutral and bend your knees to descend until your thighs are roughly parallel with the ground.
  4. As you’re near the bottom, forcefully push through your feet to bolt yourself to the starting position. Make sure to press as hard as you can so that you gain velocity and transition from a squat into a vertical jump. Exhale as you jump.
  5. As you’re about to land, bend your knees slightly, and immediately descend into another squat as you take another breath.
  6. Then, follow the same instructions to squat up and transition into another vertical jump.


For better balance, you can extend your arms forward as you descend into a squat and then bring them back behind your torso as you jump in the air.

Jump Squat Alternatives