Jump Squat

Develops power and reactivity; short, explosive sets, far from failure.

• Compound
• Bodyweight
• Beginner

How to do it

• Drop to a half squat and jump hard
• Extend your whole body in the air
• Land softly and flow into the next one

Sets, reps and tempo

Ranges: 3–5 explosive, clean reps · leave 3–4 RIR (quality, not failure)

Tempo: Explosive hip and knee; land or receive the load by absorbing it

Common mistakes

• Landing with stiff knees
• Doing long sets that degrade your technique

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Calves

Alternatives

• Box Jump
• Bodyweight Squat