Exercise Profile
  • Target Muscle Group
  • Exercise TypePlyometrics
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    Glutes, Hamstrings
Target Muscle Group


Quads Muscle Anatomy Diagram

Bodyweight Jump Squat Instructions

  1. Get ready for the jump squat by crossing your arms over your chest and standing with your feet at shoulder width apart.
  2. With a slight bend in you knees, straighten your back and push your chest out.
  3. Squat down at least until your thighs are parallel to the floor or as far as comfortably possible.
  4. The moment you reach the depth of your squat, explode upward driving the balls of your feet into the floor.
  5. Jump as high as possible and land as softly as possible using your toes to brace for the impact.
  6. Upon landing immediately begin your next squat, repeating for the desired amount of reps.

Exercise Tips:

  1. Keep your landings as soft as possible. This can be done by landing with your toes first touching the floor. 
  2. Use caution when performing this exercise if you have had any previous back or knee problems. This is a high impact exercise.
shantell stops
Posted on: Mon, 04/16/2012 - 14:16

Theses are really good workouts I'm always busy working and got 3 children and have a hard time trying to get good exercises into my busy schedule I gained a lot of weight during my pregnancys and these are really good workouts to do at home. Thanx!!

Super D
Posted on: Mon, 01/04/2016 - 13:40

Do you have to jump that high, I have a bad knee, it'll let me do some jumping and lungest at times, how should I perform this exercise without read injuring my knee

M&S Team Badge
Posted on: Tue, 01/05/2016 - 09:26

If you have pre-existing knee, hip, or ankle issues then you should avoid ballistic movements such as the jump squat. Work to control range of motion pain free before trying to increase the velocity of the movement.

Jan lee
Posted on: Wed, 10/27/2021 - 07:52

I don’t think so we should jump that high, i also have a bad knee. And for those fat people can’t jump that high, it will makes knee broken …