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In and Out Jump Squat
Dynamic plyometric exercise alternating narrow and wide squat jumps that targets quads, glutes, and hamstrings to build explosive power, agility, and cardiovascular fitness.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abductors, Adductors, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
5/10Gastrocnemius, Soleus
Abductors
4/10TFL
Adductors
4/10Adductor Longus, Adductor Magnus
Abs
3/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart, arms at sides for balance. Engage core and look straight ahead.
- Inhale and lower into narrow squat until thighs are parallel to floor.
- Exhale and explosively jump upward while spreading feet wide.
- Land softly in wide squat position with knees bent, thighs parallel.
- Immediately push through heels to jump, bringing feet back to narrow stance.
- Land softly and repeat, alternating stances explosively.
Coaching Tips
Form Cues
- Drive through heels
- Knees track over toes
- Land with soft knees
- Keep core tight
- Use arms for momentum
Breathing
Inhale during descent, exhale forcefully during explosive jump and ascent.
Tempo
1-0-1
Range of Motion
Lower until upper thighs are parallel to floor; fully extend hips and knees at top of jump without locking knees.
Safety
Safety Notes
- Warm up thoroughly to prepare joints
- Avoid if acute knee or ankle issues
- Progress gradually from non-jumping variations
- Maintain neutral spine throughout
- Stop if pain in knees, hips, or lower back
Spotting
No spotter needed for bodyweight variation; use open space to avoid collisions.
Common Mistakes
- Knees caving inward
- Hard landings jarring joints
- Rounding back during squat
- Incomplete squat depth
- Poor foot repositioning mid-air
When to Avoid
- Acute knee injuries
- Recent ankle sprains
- Lower back pain
- High-impact joint issues
Flexibility Needed
- Adequate ankle dorsiflexion for squat depth
- Hip mobility for wide stance
Build Up First
- Master basic bodyweight squat
- Proficiency in jump landings
- Core stability competency
Also known as
In and Out Squat Jumps, Alternating Stance Jump Squats, Narrow Wide Jump Squats
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