QUADRICEPS · BODYWEIGHT
How to do the jump squat
The jump squat trains your quadriceps, with help from your hamstrings, glutes, calves. Here is how to do it with good form.
Step by step
- Stand tall with your feet shoulder-width apart and toes pointing slightly out.
- Bring your shoulders back, engage your abs, and position your hands in front of your torso.
- Take a breath and descend halfway into a squat.
- Press through your heels to move up and immediately jump as high as possible, swinging your arms to your sides and behind your body as you exhale.
- Take another breath as you land and descend into another squat.
Muscles worked
| Primary | Quadriceps |
|---|---|
| Secondary | Hamstrings, Glutes, Calves |
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the jump squat
- 6-Week Shred3 × 12
- Beginner HIIT Burn3 × 10
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your quadriceps
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