Jump squat: how to do it and what it works

Plyometric squat without load that links leg strength and controlled landing.

Image: start and end of the movement.

How to do it

Explosive bodyweight squat that ends in a vertical jump and requires landing again with hip, knee and ankle control.

Form. Lower to a comfortable depth, take off extending hips and knees and land quietly before starting the next rep.

Common mistake. Landing with locked knees or knees inward, hunching the chest excessively, or chaining jumps without recovering posture.

Quadriceps, Gluteus maximus · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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