Bodyweight Jump Squat

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Intermediate

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A plyometric squat that targets quads, glutes, and hamstrings to build explosive power, speed, and lower body conditioning; commonly used in athletic training and scaled by adding jumps or weights.

About Exercise

Equipment

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Quads, Glutes

Secondary Muscles

Calves, Abs, Lower Back

Popularity Score

Goals

Power

Conditioning

Endurance

Training Style

CrossFit

Calisthenics

HIIT

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Glutes

8/10

Glute Max

Hamstrings

7/10

Biceps Femoris, Semitendinosus, Semimembranosus

Calves

5/10

Gastrocnemius, Soleus

Abs

4/10

Rectus Abdominis

Lower Back

3/10

Erector Spinae

Programming

Typical Rep Range

6-15 reps

Rest Between Sets

60-120 seconds

How to Perform

Stand with feet shoulder-width apart, toes slightly outward, chest up, core engaged, arms at sides.

Hinge at hips and bend knees to lower into squat until thighs parallel to ground.
Swing arms back to load, keeping knees over toes.
Explosively drive through feet to jump upward, extending hips, knees, and ankles fully.
Swing arms forward and overhead for momentum.
Land softly on balls of feet, bending knees and hips to absorb impact.
Immediately transition to next squat without pause.