Exercise Guide

Jump Squat

HumanMuskelMuskelMuskelMuskelMuskelMuskelMuskelMuskel
Quadriceps, Hamstrings, Calves, Glutes
Lower Back, Rectus Abdominis, Obliques, Shins
rating: Ø 4.17 through 18 votes
rate it!
required:Nothing
optional:Dumbbells (2), Kettlebells (2), Backpack, Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
Variations available (31)
Starting PositionExecution

General And Specifics

Starting Position

  • the legs are shoulder width opened
  • the body is upright, but tilted forwards a little
  • hold the arms bent and next to the body

Correct Execution

  • bend the legs as in a squat and tilt the upper body forwards
  • the thighs are parallel to the ground
  • look ahead and keep the chest up
  • as possible, the knees do not protrude the tiptoes to prevent injuries
  • push out the bottom
  • gain momentum with your arms and lift off the ground explosively
  • jump as high as you can
  • land on the leading part of your feet and roll down to the heels
  • go into the squat position again and jump again
  • for an effective leg workout: repeat this exercise as often as you can

tips for the workout

  1. if you have dumbbells, kettlebells or weight cuffs, you can use them as an additional weight
  2. furthermore you can use a filled backpack, encompass it with both hands, arms are almost completely stretched out and hold in front of your body
Suggestions for this exercise?!

Related exercise lists:

Thighs, Calves, Glutes, Lower Leg, Warm-Up, Weight Loss