Cardio & HIIT
How to do Squat Jumps
Squat jumps add an explosive jump to the classic squat, building leg power, strength and conditioning.
- Difficulty
- Intermediate
- Equipment
- None
- Sets & reps
- 3 sets of 8-12 reps
Target muscles
- Quadriceps
- Glutes
- Calves
Also works
- Hamstrings
- Core
- Hip Flexors
PrimarySecondary
Technique
Step-by-step instructions
- Stand with feet shoulder-width apart.
- Lower into a squat, swinging your arms back.
- Explode upward, swinging your arms overhead and leaving the ground.
- Land softly with bent knees, absorbing the impact.
- Flow straight into the next squat.
Common mistakes
- Landing with straight, locked knees.
- Knees caving inward on landing.
- Rounding the back in the squat.
- Rushing reps without control.
Benefits
- Increases lower body power and jump height.
- Strengthens legs and glutes.
- Burns a lot of calories in a short time.
- Improves athletic performance.
Build Explosive Power with Squat Jumps
The squat jump is a plyometric exercise: you load your legs in a squat and then explode upward. It develops fast-twitch muscle fibres, improves vertical jump height and torches calories in a short time.
Safety First:
- Land softly with bent knees.
- Reset your posture before each jump.
- Master regular squats before adding jumps.