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Barbell Jump Squat
Plyometric back squat variation with explosive jumps to develop power in quads, glutes, and hamstrings; used for athletic performance and speed training.
About Exercise
Equipment
Barbell, Plates, Squat Rack
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Lower Back
Accessory Muscles
Traps, Lats
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
9/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
6/10Gastrocnemius, Soleus
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Traps
2/10Upper Traps
Lats
2/10Programming
Typical Rep Range
3-8 reps
Rest Between Sets
90-180 seconds • Allow full recovery for power output
How to Perform
Load barbell with light weight in squat rack. Position bar across upper traps, feet shoulder-width apart, grip outside shoulders, core braced.
- Inhale and squat down by hinging hips and bending knees until thighs parallel to ground.
- Explode upward by driving through heels and extending hips and knees fully.
- Jump off ground with bar stable, arms extended for balance.
- Land softly on balls of feet, bending knees to absorb impact into squat position.
- Reset and repeat immediately or pause as needed.
Coaching Tips
Form Cues
- Drive through heels
- Keep bar tight to traps
- Eyes forward, chest up
- Land soft, knees bent
- Explode from hips
Breathing
Inhale during descent, brace core, exhale forcefully during explosive jump.
Tempo
2-0-1
Range of Motion
Descend until thighs parallel to floor; fully extend hips and knees at peak of jump; land in quarter squat.
Safety
Safety Notes
- Use light loads only (20-40% 1RM)
- Warm up thoroughly
- Avoid if knee, ankle, or back issues
- Set rack safeties low
- Land with control to protect joints
Spotting
Not recommended due to explosive nature; use rack safeties instead.
Common Mistakes
- Using too much weight slowing jumps
- Rounding back during descent
- Landing stiff-legged
- Incomplete squat depth
- Bar shifting on back
When to Avoid
- Acute knee or ankle injuries
- Severe low back pain
- High-impact sensitive conditions
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
- Shoulder external rotation for bar grip
Build Up First
- Proficient back squat form
- Basic plyometric landing ability
- Core stability competency
Also known as
Jump Back Squat, Explosive Barbell Squat, Barbell Squat Jump
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