jump squat: technique and muscles worked

How to do this exercise

Step:1 Stand with your feet shoulder-width apart.
Step:2 Lower your body into a squat position by bending your knees and pushing your hips back.
Step:3 Jump explosively off the ground, extending your hips, knees, and ankles.
Step:4 While in mid-air, quickly bring your arms forward for balance.
Step:5 Land softly on the balls of your feet and immediately go into the next repetition.
Step:6 Repeat for the desired number of repetitions.

Equipment: Body weight
Body part: Thighs Glutes Cardio
Target muscle: Quadriceps Calves Gluteus maximus
Secondary muscle: Hamstrings Adductors Abductors Rectus abdominis Transverse abdominis

Hypertrophy grade

Low4 / 10

Nemeo’s take

The squat jump is an explosive and dynamic exercise, ideal for developing power but limited for pure hypertrophy. Stability and safety are less than in a classic squat, because systemic fatigue and technical requirements (reception, coordination) quickly take over. The isolation of the quadriceps is not optimal, the movement being restricted by cardio and not by muscular congestion. A good tool for explosiveness or at the end of a session, but inferior to the weighted squat for growth.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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jump squat

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